-Warm Up-

 

4 Rounds:

 

:30 Supinated Hang

8 Single Arm kB high pulls

(switch arms each round)

12 Calorie Bike/Row

 

 

-Strength-

 

Supinated Grip Bent Over Row (strict)

 

3-3-3-3-3-3

 

Good mornings

 

6-6-6-6-6-6

 

-WOD-

 

 

EMOTM 15

 

Minute 1 : 9 Back Squats (take off rack)

Minute 2 : 10/7 cals assault bike

Minute 3 : Rest