-Warm Up-


10 min for quality


10 walking Samson lunges

5 dumbell push press each side

10 Russian swings

20 sec L hang

5 strict pull ups

 

-Strength-


3 sets


8 Single leg DB deadlifts (each leg)


6 Back rack reverse lunges(each leg)


-WOD-


EMOTM 15

Minute 1 : 15 med ball sit-ups

Minute 2 : 10 sh to overhead

Minutes 3 : 5/3  bar Muscle Ups