Warm up: 3rnds 15 sec each: jump jacks, air squats, mountain climbers, jump squats then plank, superman, side plank left and right
Movement prep: Hip+spine complex
Strength: E2mom x 12mins:
back squat x 5(build to 5rm)
then e2mom x 4mins set at 95%, set at 90%
WOD
CF BEEP TEST:
EMOM for as long as possible:
7 thrusters
7 pull ups
7 burpees
