Warm Up
till min 6:1 lane run
10 air squat
10 reverse lunge
10 knee push up
Strength
0-5mins: 30on/30off hollow hold.
6-10mins: 30on/:30off arch hold. min 11-15:
emom min 1+2: 5 hollow pull backs, min 3+4 hollow and arch, min 5: 5 kipping pull ups
WOD
3 x 6min emom with a min between emoms: 15/10 cal row. Min 7-12: 10 box jumps. Min 13-18: 15 mb squat cleans. rest
