Fitness

1: 15 medball squats

2: 12/9 or 10/7 cal row

3: 9 lemon squeezes + 6 NPU burpees 

4: 50 single unders

5: rest

*Scale single unders down if needed 

 

Performance

EMOM x 5-7 sets

1: 15 wallballs (20/14)

2: 12/15 cal row

3: 6-9 toes to bar + 6 burpees 

4: 50 double unders

5: rest

 

*RX+ complete 20-15/12-10+10 reps

*Scale DUs down if needed