WARM-UP:

1 Shuttle run
10 Sit ups
10 Squats
10 BB SDHP

SKILL:

3 Rounds (12:00)

20 Banded (red) squats
10 Negative Hamstring curls

WOD:

25 Min EMOM:

M1: 15 SDHP (75/55)

M2: 15 UNBROKEN WBS

M3: 20 Butterfly sit ups

M4: ME Calorie bike

M5: Rest