250m Row or Ski
10 Good Push Ups
Bench Press (25 Minutes)
*Work up to a heavy single for the day. Make sure you have a spotter! After your single, complete a 3×5 around 70-75% of what you just hit!
Put 3×5 weight in drop box
20 Minute Alternating EMOM:
EVEN: 12/16 calorie row
ODD: 5 strict pullups (5 Muscle Ups)
*Stay on pace! Cut down the reps as needed but rotate on the minute no matter what. It works well to hit the designated calories or work for :50-:55 of the minute and then rotate regardless of where your are at. The scale for the muscle ups is 5-8 Strict Pull Ups. Use a band if needed.
The gymnastics work will range from 1-5 reps each minute