PERFORMANCE
STRENGTH
EMOM15
Min1: 10 Inverted Barbell Rows
Min2: 5 Push Press + 20m Waiter Carry*
Min3: 5 Push Press + 20m Waiter Carry**
*Use only the right arm (KB or DB 50/35)
**Use only the left arm (KB or DB 50/35)
CONDITIONING
Teams of 2 (you go I go)
50-40-30-20-10
Calorie row*
Medball Situps 8lbs**
*Partner B has to be on Elbow plank so Partner A can row.
**Alternate reps passing the ball in front of each other
FITNESS
STRENGTH
EMOM15
Min1: 10 Ring Rows
Min2: 5 Push Press + 20m Waiter Carry*
Min3: 5 Push Press + 20m Waiter Carry**
*Use only the right arm KB or DB
**Use only the left arm KB or DB
CONDITIONING
Teams of 2 (you go I go)
30-25-20-15-10
Assault Bike Calories*
Situps**
*Partner B has to be on Elbow plank so Partner B can pedal.
**Alternating reps