3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 Rounds
5 Scapular push-ups
5 Scapular pull-ups
5 Tension swings (sponge/block between feet)
+
2 rounds
6 Jefferson curls (slow tempo)
3 Strict pull-ups
5 Push-ups
10 Air squats
+
Build to working weight on barbell
* Practise double-unders/wall balls between sets
+
EMOM 12
1) 8-14 (cal) SkiErg
2) 5 pull-ups, 10 push-ups, 15 air squats
3) 8-14 (cal) Echo bike
4) 20 Double-unders + 4 Power snatches + 8 Wall balls
5) 8-16 (cal) Row
6) Rest