WARM UP:
2:00 Row
2:00 Jump Rope
:30 Hollow body hold
:30 Bar hang
10 Air Squats
10 Goblet Squats
2X:
10 total Alternating KB/DB Push Press
5 Single arm KB/DB Thruster
SKILL:
Set up WOD
WOD:
30 Minute EMOM:
M1: 35 DU
M2: 8R/8L Single arm DB thruster
M3: 3-6 Bar Muscle Ups
M4: Max Calorie Row
M5: Rest
Max effort calories
Max effort calories
Max effort calories
