Fitness

EMOM x 4-7 sets

1: 12/9 cal row

2: 12 DB push press + 6 ring rows

3: 12 alternating box step-ups

4: 12/9 cal row

5: 6 dips + 9 lemon squeezes

6: 36 single unders

7: rest

Performance

EMOM x 4-7 sets

1: 15/12 cal row

2: 12 shoulder to overhead (115/75, 95/65, 75/55) + 6 pull-ups

3: 12 alternating box step-ups

4: 15/12 cal row

5: 6 dips + 9 lemon squeezes

6: 36 double unders

7: rest