Alt EMOM 15 mins: Ground-to-Standing Rope Climbs, Handstand Holds and Russian Twists

Every 1 min for 15 mins, alternating between: Ground-to-Standing Rope Climb Handstand Hold Russian Twist

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Alt EMOM 18 mins: Rows, Bikes and Double Unders

Every 3 mins for 18 mins, alternating between: Row Bike Double Under

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