Thursday. Open gym 9-12

E.M.O.M. For 40 minutes

 Minute 1: Calorie row (15 cal for men, 12 for ladies)

Minute 2: 7 Hand stand push ups

Minute 3: 2 Rope climbs

Minute 4: 15 Wall ball

A great goal would be to get everything unbroken. If needed, adjust reps so that you get 10-15 seconds of rest each minute.