EMOM x 30 minutes:Min 1: Row 200/180mMin 2: Max Shuttle Runs x 10mMin 3: RestMin 4: Max Shuttle Runs x 10mMin 5: Double-unders x 50Min 6: Rest *Advanced athletes may scale up to Drag rope double-unders (30-50 reps) *Click on the post to watch this great video on nutrition.