EMOM Repeats

Warm-up

3 rounds for completion
10 air squats
15-30 second pull-up bar hold
10 v-ups

Workout
1) 3×3 strict press
Warm-up sets: 5@40%, 5@50%, 3@60%, 3@70%
Set 1 – 3@80%
Set 2 – 3@85%
Set 3 – 3+@90%

2). Complete for 20 minutes:
Minute 1 – 15 KB Swings 53/35
Minute 2 – 15 DB Push press 45/30
Minute 3 – 15/12 calorie row airdyne
Minute 4 – AMREP Strict pull-ups

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