Coaches 10 minute Warmup then…

 

EMOM 28

Every minute on then minute for 28 minutes:

-Minutes 1, 5, 9, 13, 17, 21, 25-

Ring Support Hold for 30 seconds

-Minutes 2, 6, 10, 14, 18, 22, 26-

10 Medball Step-ups at (20/14)

-Minutes 3, 7, 11, 15, 19, 23, 27-

Deadlift Hold for 45 sec (205/125)

-Minutes 4,8,12, 16, 20, 24, 28-

Row 200 m