A)
AMRAP in 12 Minutes:
250m Row
Rest 1 Minute
B)
100 Heavy Ball Slams
Starting at 0:00, perform 3 Burpees every minute.
C)
EMOM for 12 Minutes:
Minute 1: 8-10 Banded Strict Pull-ups
Minute 2: 8-10 Ring Push-ups
Minute 3: 2 Down & Back Sled Pushes
Notes:
- Pull-ups are slow and controlled on the way up and down.
- If you don't have quality Push-ups, work on slow & controlled negatives.
- Sled pushes are meant to be heavy.
