SKILL/CORE
(EMOM x 24)
MIN 1: 8 strict pull-ups
MIN 2: 10 DB alternating shoulder press
MIN 3: 12 v-ups
MIN 4: :40 plank hold
ROWING
(6 sets)
500 meter row sprint @1000 PR pace
REST 2:00 or while partner goes
SKILL/CORE
(EMOM x 24)
MIN 1: 8 strict pull-ups
MIN 2: 10 DB alternating shoulder press
MIN 3: 12 v-ups
MIN 4: :40 plank hold
ROWING
(6 sets)
500 meter row sprint @1000 PR pace
REST 2:00 or while partner goes
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