1/16/2025
EMOM 30 minutes
min 1- Row 12/9 cals
min 2- 6-10 burpee pull-ups
min 3- Bike erg 12/9 cals or ski erg 10/8 cals
min 4-9 DB deadlifts+7 DB hang cleans+5 DB s2oh
min 5- rest
*HARD cap 50 seconds for all minutes
+
Extra Credit
15 DB overhead tricep extensions
30-45 banded bicep curls
x3 sets