Warm up:
3rnds
Squat to stand x 10
3 point jump into RDL
lunge pass throughs x10
Strength: EMOM x 15mins:
Min 1: vups x 10-12(weight if needed).
Min 2: 30seconds static to hollow on rig
Min 3: 5 push ups/ push ups WTD /5 strict hspu(add deficit if needed)
WOD: E5mom x 25mins:
400m run
50 doubles
25 swings
