9min EMOM

Banana Split

Every minute for 9 minutes: Minute 1- 100m run Minute 2- 30 sec of DU’s Minute 3- 10 T2B Every minute on the minute for 16 minutes: Even: 30 sit ups Odd: 5 Deadlifts (275/185)

Body Weight Ninjas

2 sets, in a 60 seconds on, 60 seconds off format: Muscleups Weighted Pistols Chin ups L-sit hold Then: EMOTM 9: Minute 1- max T2B in 30 seconds Minute 2- max cals on erg or assault bike in 30 seconds Minute 3- max ring dips in 30 seconds