Monday October 3rd

Warm Up

Bear Crawl Up
5 Air Squats
Lunge & Twist Back
Hollow Hold 20s

To min 5

Strength 

16min emom:

min 1: 1-5 push ups(hspu),

min 2: 1-5 pull ups(use band/add weight where needed)

WOD

21min emom:

min 1 : 20/15/10 cal row,

min 2: 15/10 burpees,

min 3: rest