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WARM UP: Accumulate 100 reps between air squats, sit ups, lunges, pull ups, ring rows, push ups.

EMOM 30:
Minute 1: 15/10 calorie row
Minute 2: 15 plate GTO
Minute 3: 7 strict push ups + 5 strict pull ups/ ring rows

RECOVERY:
lizard- 2 mins
twisted cross- 2 mins