EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 USA Swing (24/16kg)
Minute 3: 15/10 Calorie Row
Minute 4: 10 Ring Rows
Minute 5: Run 100 Meters
Minute 6: 60s of Single Unders (active recovery)

• Aerobic power work. Effort should be around 80% today and all movements should be capable of being completed UB. Some of the movements are much more taxing than others by design, so athletes should take advantage of the less taxing movements and focus on restoring their breathing and heart-rate. Some of the work will spike heart-rate (KBS/Burpees) so maintaining consistency is important.