PERFORMANCE
EMOM x 25 MINUTES
MIN 1 - 1-3 Rope Climbs
MIN 2 - 12-20 Burpees
MIN 3&4 - 10m Shuttle Runs
MIN 5 - Rest

FITNESS
EMOM x 25 MINUTES
MIN 1 - 3-6 Strict Knees to Elbows or 3-5 Floor to Stand Rope
MIN 2 - 5-15 Burpees
MIN 3&4 - 10m Shuttle Runs

• RPE 7
• Video: https://vimeo.com/888982714?share=copy