Essentials
A.
32 min EMOM
1.Run x 150 meters
2.Ring Pull x 15 reps
3.Alternating Single Arm Devils Press x 4 per arm
4.Rest
Fitness
A.
32 min EMOM
1.Run x 150 meters
2.Feet elevated Ring Pull x 12 reps
3.Alternating Single Arm Devils Press x 4 per arm 50/35
4.Rest