Fitness

EMOM x 5-8 sets…

Min 1: 12/9 or 10/7 cal row

Min 2: 8, 10 or 12 DB thrusters

Min 3: 8, 10 or 12 hanging knee raises

Min 4: 4, 6 or 8 up/down + box step-up

Min 5: rest

Performance

EMOM x 5-8 sets…

Min 1: 15/12 cal row

Min 2: 8, 10 or 12 DB thrusters (35/25s)

Min 3: 8, 10 or 12 toes to bar

Min 4: 4, 6 or 8 burpee box jump overs (24/20”)

Min 5: rest

RX+ use 50/35s