EMOM x 8 MINUTES
MIN 1 - :45 Row @ Mod Pace
MIN 2 - :45 Push-Up to Pike
MIN 3 - :45 Single Unders*
MIN 4 - :45 Quad Heel Taps

*Switch to Double Unders on Second Round

4 SETS FOR QUALITY
4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)
250/200m EZ Row

-No additional rest b/t Sets-

(No Measure)

EVERY 4:30 x 4 SETS
500/400m Row
12 Handstand Push-Ups*
50 Double Unders

*Strict Optional

(Score is Slowest Set)

HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Strict Press (Athlete Choice)