LONG EMOM

MetCon

35min EMOM

FITNESS35min EMOM
Min 1 – 8 Burpees
Min 2 – 12 Ring Rows or 5 Pull-ups
Min 3 – 10 DB Thrusters 35s/20s
Min 4 - Row/Bike/Ski 12/9 Cals
Min 5 - 30 Single Unders + 10 Sit-ups

PERF / COMP

35min EMOM
Min 1 – 10 Burpees
Min 2 – 12 Pull-ups or 4 Bar Muscle ups
Min 3 – 10 DB Thrusters 50s/35s
Min 4 - Row/Bike/Ski 15/12 Cals
Min 5 - 30 Double Unders + 10 Sit-ups