EMOM 10 Minutes, alternating movements:
– 12 Banded Strict Pull Ups
– 12 Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 12 fast reps should add a deficit.
Rest: As Prescribed
50 Burpee Box Jump Overs 28/24″
500m Run w/ 45lbs Plate
25 Burpee Box Jump Overs 24/20″