-Warm Up-


2 rounds


5 inchworms+ push up

8 median nerve floss

20 hollow rocks

5 burpees

1 min assault bike


-Strength-


EMOTM 16


Minute 1: 20m farmers carry 

Minute 2 : 20m med ball carry 


-WOD-


For time: 

10-9-8-7-6-5-4-3-2-1

Bent Over Row 

Goblet Squats