PERFORMANCE

EMOM x 20 MINUTES
MIN 1&2 - 30/25 Cal Bike/Row/Ski
MIN 3 - :50 Max Ring/Bar Muscle-Ups
MIN 4 - 30 Sit-Ups*
MIN 5 - Rest
*15-25 Reps of GHD Optional

FITNESS

EMOM x 20 MINUTES
MIN 1&2 - 25/20 Cal Bike/Row/Ski
MIN 3 - :50 Max Kip Pull-Ups / Jump Pull-Ups / Chin Over Bar Holds
MIN 4 - 10-20 Sit-Ups
MIN 5 - Rest

• RPE 8
• Video: https://vimeo.com/903191567?share=copy