Build the Base

EMOM x 30 mins, alternating between:
15/12 Row Calories
10x [ 1 Box Jump + 1 Air Squat ]
15/12 Bike Erg Calories
15-20 Russian Kettlebell Swings, 70/53 lbs
Rest 1 min

Our build the base work out today has you moving for 30 minutes in the form of an EMOM. The calorie row and bike should be something that is challenging but you are still very confident you can complete in the minute. Box jump and air squat combination has you doing one box jump and completing the air squat on top of the box. Find a strong and steady pace for this. The Russian swing is done just to your waist and has you choosing a rep scheme that works well for you, enabling you to work hard and still recover before rolling into the next work set.

Post Work
Accumulate the following in as few sets as possible:
50 Band Pull Aparts
50 Banded Rows
50 Banded Face Pulls
50 Banded Straight Arm Pull Downs
50 Banded Press