EMOM 10
1) Row @ increase calories each time
2) 10 Air squats + 5 Scapular pull-ups
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2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Box jumps
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Work up to workout weight for the KB overhead walking lunge
* Prep the chest-to-bars and box jump overs between sets here
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2 rounds @ increasing pace
20/15 (cal) Row
10 Wall balls @ workout weight/height
5 Chest-to-bar pull-ups
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight
– Rest 1:00 between rounds