Warm Up
Bear Crawl Up
5 Air Squats
Lunge & Twist Back
Hollow Hold 20s
To min 5
StrengthÂ
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