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Block 1: 25 mins
Complete 4 rounds of the 4 min EMOM. Each minute, complete the 1 exercise that matches (first minute complete number 1. On the second minute complete number 2). After the 4 rounds, use the remaining time to complete rounds on a 1:00 EMOM on the rower.
Block 2: 9 mins
Choose to complete the sets and reps of either the incline or decline press.
Block 3: 8 mins
Complete 4 rounds of the 2 min EMOM. In the 2:00, complete a 10 sec sprint immediately followed by a run as far as you can until the 1:00 mark. Use the remaining minute to rest before the next round.
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