Sunday

Sunday- Mixed Aerobic + Skill
45 min @ 70% MAS score (mix run, assault bike, row as desired)
+
15 min EMOM
1st- 20 sec Chin Over Bar Hold
2nd- 20-30 sec Bottom of Ring Dip Hold
3rd- 20-30 sec Ring Support hold


10min running 
5min rowing
5min AD
5min row
5min AD 
5min run 
5min row 
5min AD

EMOM - Done