Metcon (quality, speed)

EMOM for 20 minutes of:

1: 20/15 Calories row
2: 10-15 HR Push-ups
3: 10 DB Clusters
4: Rest

*Scale the reps so that you’re able to finish each set around 30-45s.

Goal here is to move fast on each movement so keep the weights moderate/light.

Accessory:

4 Rounds of
Push up with hands on medicine ball, 15-20 - light
Bent over row, 15-20 - light