1. “Curb Your Erg”
Row as many meters as possible in 12 minutes (set monitors to count down — see instructions below), focusing on maximizing efficiency and power through a controlled stroke rate.
Rx = keep your stroke rate between 22 and 28 the ENTIRE time
2. Alternating EMOM 12′ (4 Rounds)
1- Strict Handstand Pushups or Box HSPU x 5 reps
2- Strict or Weighted Pull-ups x 5 reps
3- Single-Arm Bent Over DB Row (heavy) x 5 reps/arm