Row- 2000m under 2:10/500m
EMOM 10:
- 3 push-ups
- 6 pull-ups
- 9 air squats
5 rounds:
- 50m farmer carry w/ 45# plates
- 10 kb push press (each arm) 25#
- 20 sit-ups
3 rounds:
- 30 seconds kbs 35#
- 45 second handstand hold
- 60 second plank
Row- 2000m under 2:10/500m
EMOM 10:
5 rounds:
3 rounds: