Warm up
5min amrap: 10 oh squat, 10 good mornings, 10 sec arch hold
Strength
E3mom X 15mins:
12deadlift @90/70-max weight
+
banded hollow pass throughs X 8/rig hollows X 8
WOD
5 rounds of 60 seconds max cals on rower.
Rest 3mins between efforts(30 seconds in between athletes)
goal is to get your heart rate as high as you can each set
