STRENGTH:
EMOM 10 of:
ODD: 1:00 Max Strict Pull-ups
EVEN: Rest
– Set sizes do not matter. The only goal is accumulation of reps.
– Keep as strict as possible. It is understandable if these get a bit sloppy
– Scaling Options include Seated Pull-ups or Ring Rows
CONDITIONING:
Every 2:30 Minutes for 6 rounds:
15/10 Calorie Machine
15 Russian Swings*
30 Double Unders
*For added challenge do dual Dual KB Russian Swings
ACCESSORY:
3-5 x
15 Supinated Barbell Row
15 Hammer Curls
15 Reverse Flyes
1:00 Chinese Plank
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———FITNESS OPTION———
STRENGTH:
EMOM 10 of:
ODD: 1:00 Max Seated Pull-ups or Ring Rows
EVEN: Rest
CONDITIONING:
Every 2:30 Minutes for 6 rounds:
10/7 Calorie Machine
15 Russian Swings
30 Single Unders
ACCESSORY:
Same as above
