Warm up
Tabatta squat to stands and bear crawls(stay on exercise until change over)
Strength
e3mom x15mins:
Lv 1: pause front squats-5sec at top, 3 sec at bottom x 3reps.
Lv 2: 5 reps
+ single arm sh press 8/8
WOD
4rnds:
10 pull ups,
40 doubles,
400m run
