Fitness

EMOM x 5-7 rounds

1: 12/9 or 10/7 cal row

2: 6-9 DB up/down devil press 

3: 6 strict pull-ups + 9-12 goblet squats 

4: 15 single unders + 3-6 burpees

5: rest

Performance

EMOM x 5-7 rounds

1: 12/9 cal row

2: 9 DB devil press (35/25s)

3: 6 pull-ups + 12 goblet squats (53/35)

4: 18 double unders + 6 burpees

5: rest

RX+ complete with 15/12 cal row.