Conditioning:
EMOM 20 Min
Odd: Row Calories 17/12
Even: 15 Burpees
Adjust calorie numbers and burpees as needed to maintain for 20 minutes
Strength 1:
10 minutes to establish 3 rep max front squat
Strength 2:
Pull-ups:
Every 2 Min (decrease reps to numbers you can maintain each set)
Set 1: 20 Chest to Bar Pull Ups
Set 2: 20 Chin Over Bar Pull Ups
Extra Credit: continue the above
Set 3: 20 Chest to Bar Pull Ups
Set 4: 20 Chin Over Bar Pull Ups
Set 5: 20 Chest to Bar Pull Ups
