-Warm Up-


2 rounds
10 Samson lunges

8 sciatic nerve floss

6 lateral step ups

10 banded pull aparts

3 wall walks



-Strength-


4 sets


10 Front rack lunges (5 each leg)


Super set with


8 Single leg RDLs (8 each leg)




-WOD-



EMOTM 25


Minute 1: 12 DB Hang Clean and Jerk 6/6 (50/35)

Minute 2: 10 strict pull-ups

Minute 3: 12 box jumps 24/20

Minute 4: 10m Hand stand walk

Minute 5: Rest