Warm Up
2 Lane Run
Then 4min of:
10 Banded Row (dont put this online: around the rig & standing)
10 Push Up
10 Squat Jumps
10 Shoulder Taps (5/5)
Strength
15min amrap:
supine bent over row x10reps
+
kb curls x 10/10
WOD
18min emom:
min1-cal row 15/10.
min 2- 15/10 mb slams.
min 3: 5-10 ttb/knee2elbow/knee raise
