-Warm Up-


2 rounds


10 reverse lunge oh reach

5 scapular pull ups

5 beat swings

10 banded good mornings

5 hip airplanes each side

1 min bike



-Strength-


3-4 sets


8 Single Leg RDLs (Each side)


Super set with


10 barbell hip thrusts


-WOD-


EMOTM 24


Minute 1 : 18/12 cals assault bike

Minute 2 : 12 pull-ups

Minute 3 : Max Air Squats

Minute 4 : Rest


*wear weight vest if possible