3X10 MIN EMOM / 2 MIN REST BWN Workout
Metcon day
EMOM 10
Odd :Rowing x 30-40 seconds @moderate effort
Even : wall ball shots x 8-12 reps
Rest 2 min
EMOM 10
Odd : Assault/watt/bike erg x 30-40s @ moderate effort
Even : kip/butterfly pull ups x 8-12 reps or 4-6 strict ones
rest 2 min
EMOM 10
Odd :double unders x 30-40sec
Even : Burpees x 6-12
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