Warm up, gymnastics and WOD Workout
3:00 bike or row
10 light KBS
10 goblet squats
EMOM x 15
Min 1: max effort TTB
Min 2: max effort strict pull-ups
Min 3: max effort dips
*use a band if needed. Once you break from the bar that’s it for the minute.
WOD
Interval bike or row
2:00 on 1:00 off
X 10
*score is total calories
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