Strength Training:
EMOM 10 Minutes-
Odd: 5 Strict Pullups or Ring Rows
Even: 5 Ring Dips or Box Dips

*Weight as needed with Dumbbells or Vests.

Metabolic Conditioning:
4 Rounds-
(30s ON/15s OFF)
Station 1: Calorie Row
Station 2: Weighted Box Step up (50/35)
Station 3: Burpee Pullups
Station 4: Situps