-WARM UP- 

 

3 rounds for Quality:

 

10 Calories

12 1 Arm High Pulls each arm

10 Elbow to instep and rotate

10 Lemon Squeezes with pause at top and bottom

 

-Strength-

 

EMOTM 12

 

Min 1 :30 max push ups

Min 2 10 ring rows

Min 3 :30 second OH hold (L)

Min 4 :30 second OH hold (R)

 

-WOD-

 

22 min Partner AmRaP

 

100 cals

100 burpee 

100 back squats 

100 KBS