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EMOM: 

  1. 200m Run 
  2. Jump Rope 
  3. 10/7 Cal Bike 
  4. Plank 
  5. Step Ups 

 

Performance:  Work up to a heavy 10 set
3 x 10:  same weight across 

Back rack step ups 5/5
Superset with...
5 Ring Pull Ups (tempo)

50-35-20

  • Cal Row 
  • OH Plate Lunges  (45/25) 
  • Sit ups 

 

Fitness: 3 Rounds

  • 500m Row 
  • 21 Plate Ground to OH 
  • 12 DB Renegade Rows

Cashout:  Friday Special