Wednesday – Upper EMOM Int + Upper EMOM End + Cyclical MAP (Run/Row/AB)A. EMOM x 10 minutes:
1st – 1 Rope Climb to 12ft + 3 Ring Dips
2nd – 1 Rope climb to 12ft + 3 Strict Pronated Pull-Ups
B. EMOM x 10 minutes:
5 min: 20 sec Seated DB Press @ moderate to challenging loading – tempo 1010
5 min: 20 sec Supinated Bent Over Barbell Rows @ moderate to challenging load tempo 1010
C. 6 sets:
60 sec Rowing @ 85-90%
45 sec Shuttle Running @ 50%
15 sec Transition
60 sec AirBike @ 85-90%
45 sec Shuttle Running @ 50%
15 sec Transition