Fitness

EMOM x 5-7 rounds…

1: 12/9 or 10/7 cal row

2: 12 RKB swings

3: 9 DB thrusters

4: 6 up/down + step over

5: 200m run (sub hill run)

6: rest

Performance

EMOM x 5-7 rounds…

1: 15/12 cal row

2: 15 RKB swings (53/35)

3: 10 DB thrusters (50/35s)

4: 5 burpee + box jump overs (24/20”)

5: 200m run

6: rest