6 sets of:
90sec. on 2:30min off
1. AMRAP of:
12 alt. DB-Snatches
8 Burpee over DB
2. AMRAP of:
12 Goblet Squats
8 Burpee over DB
24min EMOM
1. 45sec. row @ consistent pace
2. ME UB Chin over bar hold in 30sec. (scale to top of ring row hold)
3. 45sec. row @ consistent pace
4. 10-20sec. each of: Top of ring support hold + bottom of ring support hold (scale to push up supp. in ring or on floor/bar)
- Nose breathing only if possible -
BIRTHFIT Modification:
Bike instead of row if needed
Use the scaling options for the other exercise