-Warm Up-


2 rounds


10 sciatic nerve floss

8 good mornings (barbell)

5 lateral step ups

8 scap pull ups

1 min bike


-Strength-


18 minutes

Work up to a heavy 3 rep deadlift


-WOD-


EMOTM 16


Minute 1 : 15/12 cals bike

Minute 2 : 12 pull-ups

Minute 3 : 9 Burpee box overs

Minute 4 : rest