Fitness

EMOM x 4-8 sets…

Min 1: 200m row (45 sec max)

Min 2: 8, 10 or 12 DB goblet squats

Min 3: 8, 10 or 12 DB push press

Min 4: 8, 10 or 12 box jump step overs

Min 5: 8, 10 or 12 strict pull-ups

Min 6: rest

Performance

EMOM x 4-8 sets…

Min 1: 250/200m row

Min 2: 8, 10 or 12 double KB front squats (35/25s)

Min 3: 8, 10 or 12 shoulder to overhead (95/65)

Min 4: 8, 10 or 12 box jump overs (24/20”)

Min 5: 8, 10 or 12 pull-ups

Min 6: rest

RX+ use 44/35s and 115/75