Warm Up
EMOM x 5 MINUTES
MIN 1 – :45 Row (EZ)
MIN 2 – :45 Shoulder Taps
MIN 3 – :45 Row (Mod)
MIN 4 – :45 Up-Downs
MIN 5 – :45 Row (Mod-hard)
Skill
EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press
MIN 2 – 12 Alt. KB Floor Press
MIN 3 – :40 DBL OH KB Hold
Workout
FOR TIME
60/50 Cal Row
50 Sit-Ups
40/30 Cal Row
40 Sit-Ups
30/20 Cal Row
30 Sit-ups