

EMOM 10
Choose One:
Strict Pull-ups
Self assisted Pull-ups
Banded Pull-ups
Ring Rows
+
Choice One:
Every 5 min x 5
Row 250/200 Meters
10-15 HSPU
Run 200 Meters
Choice Two:
Every 5 min x 5
Row 250/200 meters
Push Press x 8-10
Run 200 Meters
Sub for run – 13-15/8-10 cal bike
Rounds should not take longer than 2:45. Adjust volume as needed