E3MOM x 15 (3 times through each station, 45 min total, aerobic effort throughout)

Set 1 – Row 500m

Set 2 – 20 empty bar banded strict press

Set 3 – Ski 500m

Set 4 – 12 strict pullups with slow lean away negative

Set 5 – Run 400m

This might have been the fastest 45 minutes of training, the time just flew by and this was actually kind of fun to zone out on. but that doesn’t mean I give you permission to extend this to emom x 20 lol

+

30 1-arm alternating TGU @ 45lbs, slow and steady

Ummm slow is right, not sure about steady. I will say this though, it has been a while since I have watched the KB series with Jeremiah so I don’t remember every single nuance but I do feel with what I did remember this was much easier with some of the performance points.