Warm up

6 min alternating EMOM:
10 ring rows
Row 150 m
5 inch worms with pushups

Bodybuildling upper body strength

3 supersets:
A1 – 8 double DB bent over row
A2 – max effort banded pullups
— rest about 90 sec before starting another superset
Note: choose a band that would allow you to complete at 15 reps unboken if done outside of a superset.

Aerobic capacity

20 min AMRAP:
400m run
500m/400m row
10 burpee pullups

Note: the goal is to move steadily throughout this workout at a sustainable pace.

EVF360

Part A
3 supersets:
A1 – 8 double DB bent over row
A2 – max effort banded pullups
— rest about 90 sec before starting another superset
Note: choose a band that would allow you to complete at 15 reps unboken if done outside of a superset.

Part B
20 min AMRAP:
400m run
500m/400m row
10 burpee pullups

Note: the goal is to move steadily throughout this workout at a sustainable pace.