-Warm Up-


2 rounds


1 min bike/ ski

FP 1 -5 each side

5 single arm rows each side

10 bottom half burpees

5 sumo inchworms +push up



-WOD-


EMOTM 28


Minute 1 : 12/9 cals bike

Minute 2 : 5-7 burpees

Minute 3 : 12/9 cals ski

Minute 4 : 5 bent over rows (building)



Post WOD 


3-4 sets (depending on time)


6-10 reps  DB bench press


*building in weight