-Warm Up-

 

 

2 rounds

 

10/8 assault bike cals

5 kb deadlifts each side

10 banded good morning

2 modified rope climbs

 

 

-Strength-

 

4 sets 

 

Single arm Farmers Carry 40m

 

Glute ham Raises

 

8-8-8-8

 

-WOD-

 

EMOTM 12

 

Minute 1: 15/12 cals assault bike

Minute 2 : 3 Rope Climbs