Pressing EMOM 16
Minute 1: Dumbbell Press x 10
Minute 2: Run 400 meters
Rest the balance of 4 minutes

Rest to 20 minutes

At 20 minutes, For time:
Row 500 meters
25 Burpees

At 28 minutes:

"Ultra Brovember 3000"
Bench Press or Push Ups
Barbell Bicep Curls


Optional Ab Shredder…
500 reps of choice. You want abs? Do 500 abs and eat right. Every day.


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