A Gem cannot be polished without friction, nor a man perfected without trials.

12 Minute EMOM

Minute – 10 Dumbbell Thrusters

Minute 2- 150/200M Row


8 Minute EMOM

Minute 1: 10 Dumbbell Snatches

Minute 2: 400M Bike Sprint


5 Minutes

Max Distance Run

EMOM stands for Every Minute on the Minute. For this protocol, you rest the remainder of the minute after your task is completed.


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