Warm up


1 min bike, ski, row

10 shoulder opens

20 sec bent knee hollow body hold

30 single unders

5 single arm Russian swings

5 suitcase deadlifts on each side




-WOD-




30min. Of Moderate Cardio:


Every 3min. Complete:

30 Double Unders or :45 seconds cardio

15 abmat Sit-Ups


*Pick any cardio piece you like for today.

*About 60% effort on the cardio


Part 2)

Pick One:

1.) 100 Ball Slams 30/20(10 min cAp)

2.) EMOTM 10 - 60m Farmers carry

3.) EMOTM 10 - 1,2, or 3 rope climbs

4.) EMOTM 10 - 15 Russian KB swings 70/53