Fitness

EMOM x 4-7 sets

1: 12/9 or 10/7 cal row

2: 10 plate ground to overhead

3: 8 box step-ups (24/20”)

4: 10 lemon squeezes

5: 12/9 push-ups (elevate if needed)

6: rest

Performance

EMOM x 4-7 sets

1: 12/9 cal row

2: 10 plate ground to overhead

3: 8 box jump overs (24/20”)

4: 10 plate overhead walking lunges

5: 12/9 push-ups

6: rest

RX+ use 15/12-12-9-12-15/12 rep scheme