Fitness

EMOM x 4-7 sets

1: 12/9 cal row

2: 12 plate ground to overhead

3: 9 hanging knee raises

4: 12/9 cal row

5: 12 wallballs 

6: 6 burpees

7: rest

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 plate ground to overhead

3: 9 toes to bar

4: 15/12 cal row

5: 15 wallballs (20/14)

6: 9 burpees to target

7: rest