260209

EMOM 20:

- RX -
EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

- INTERMEDIATE -
EMOM 20:
Min. 1 | Max strict pull-ups + banded pull-ups
Min. 2 | Max strict ring dips + banded ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
- Athletes should not exceed 7-reps of pull-ups or dips in each set.

- BEGINNER -
EMOM 20:
Min. 1 | 7 foot-assisted pull-ups
Min. 2 | 7 foot-assisted ring dips
Min. 3 | 10 AbMat sit-ups
Min. 4 | Rest

- MASTERS 55+ - 
Same as Rx'd

Post-workout accessory

3 sets:
12 single-leg kettlebell or dumbbell deadlifts/leg
- Rest as needed between sets.