10/10/16 Training


10 Minute EMOM

20% Pull-ups




Row 1000

Then 4 rounds of

300 m run

15 box Jumps 24/20 – Comp 30/24

15 push-ups – Comp Ring Dips

15 KB Swings 53/35 – Comp 70/53


Ring Layouts

4x max reps with good form

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