EMOM seven minutes:
7 Back Squats
Single Arm Ring Row: 4 x 10 (each arm)
This may seem a little funky at first but it’s actually a fairly effective movement in developing quality shoulder positions and stability
EMOM twenty minutes, alternate between:
15/12 Calories on the Rower
5 Chest to Bar Pull Ups + 10 Push Ups + 15 Air Squats
If the volume of either minute needs to be reduced to maintain the integrity of the EMOM please do so. This is intended to be some gymnastics capacity training.
Spend a quality four (ish) minutes per side just totally destroying the adductors; your legs will thank you!