Strength

Push Press Doubles EMOM x 8:

Build to heavy but maintainable load

Work

“Alter Ego”

Every 3 Minutes x 10 Rounds, alternating between:
500/450m Row
400m Run

Home/Outdoor

Every 3 Minutes x 10 Rounds, alternating between:
400m Run / 2 Minutes Any Machine
15-20 Burpees (aim for roughly 2 minutes of work)