10 min Warm-Up

Then:

Stretch

Then:

2×10 Dislocates

2×10 Push-Ups

2×10 KB Swings

1×1-6 Pull-Up Ladder

30 sec rest in between sets

Then:

EMOM (Every Min on The Min)

Row 3,000m

Odd min – 150m Row

Even min – 10x Ball sSam @13kg/30lbs

workout ends when you hit 3,000m

Then:

5 min rest

Then:

EMOM (Every Min on The Min) for 20 mins

Odd min – 150m SkiErg

Even min – 20x KBS @20kg/44lbs

Then:

3-5 min rest

Then:

Stretch

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