PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 3-5 Strict Chest to Bar Pull-Ups
MIN 2 - 8/8 Slow SA Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)

FITNESS
EMOM x 12 MINUTES
MIN 1 - 3-5 Strict Wide Grip Pull-Ups with Partner or Band
MIN 2 - 8/8 Slow SA Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)
- RPE 5