Warm-Up

4 Sets:

100 Meter Jog
10 Ring Rows
:30 Plank or HS Hold

WOD

EMOM For 24 Minutes (8 Sets)

Station 1 – Strict Supine Pull-Ups x 5
Station 2 – Seated DB Press x 5 or Strict HSPU x 3-5
Station 3 – Row x 12/10 Calories *

• Stop rowing at :45 if you haven’t completed your calories to allow for transition to the next station.