A) Every 10 minutes x 4 sets @ 80-90%:

– Row 500m

– 15 deadlifts (225/155)

– 20 weighted sit-ups (35/25lb plate overhead)

– 400m run

 

B) EMOM x 6-8 min (3-4 sets)

Station 1: 10 neutral grip ring rows @ 2111

Station 2: 45 sec prone position plank