A Sunday EMOM, if you're in for it. Go with the 40 min for a longer burn or the 20 if you're short on time. if you find yourself alone in the gym, please choose a pullup or ring row option for the gymnastics part of the EMOM. Rope climbs aren't advised without company. Thanks.
A longer Metcon to choose from too. Which will it be? I don't recommend you do both. This Sunday is a choose one or the other sort of day.
Please be mindful of your low backs if you choose to do the Pendlay Row accessory. Nice flat back and brace well through your midsection (big breath in and squeeze your belly).
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