Fitness

EMOM x 5-7 sets

1 – 12/9 or 10/7 cal row

2 – 12 DB push press

3 – 4-8 burpee box jump step ups

4 – 20 single unders + 8 DB/KB deadlifts

5 – rest

 

Performance

EMOM x 5-7 sets

1 – 12/9 cal row

2 – 12 shoulder to overhead (95/65)

3 – 4-8 burpee box jump overs

4 – 20 double unders + 8 DB/KB deadlifts (55/35ish)

5 – rest

RX+ row 15/12 cal, 115/75 BB, 70/44 KB