-Warm Up-


2 rounds



20 sec bent knee hollow body hold

6 deadbugs

8 shoulder taps with 3 sec pause at the top

5 one are rows

5 medball cleans



-Strength-


4 sets


8 incline prone  rows (supinated)

10 barbell windmills (5/5)


-WOD-

 

EMOTM 16

 

(Alt between)

Minute 1: 20m farmers carry (single arm)

Minute 2: 20m heavy med ball carry