16′ EMOM Station 1: 30 sec Max Battle Rope Station 2: 30 sec Ring Hold Station 3: 30 sec Wall Handstand Hold Station 4: 60 sec Low Intensity Rowing or Bike
4 Rounds For Reps 15/12 Cal Row or 12/8 Cal Assault Air Bike 3/2 Weighted Strict Pull-Up (use med-ball) 20 Air Squats Max Reps Strict Pull-Ups Unbroken Active Resting: Jogging Around the Room before returning to Erg
