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.