A. For Time:
B. 21m EMOM
1 – 45s Plank*
2 – 10 Strict Pull-ups
3 – 8 Single Arm Banded DB Press (ea)**
*For Rx+ do the plank on rings about 1″ off the ground
**Start with a light band and keep that the same the whole time. Start with a light DB for first set. Maintain proper mechanics. See video below
***If you don’t have a rower, perform a 1 mile Time Trial run. If you need to scale the run or the row, start with Row 1500m and Run 1200m. Then reduce to Row 1000m and Run 800m. For the EMOM, scale the time of the plank if needed, use a band for the pull-ups or perform ring rows, and choose a very light weight or maybe just a band for the single arm banded DB press.