-Warm Up-


2 rounds


20 sec table top

6 eccentric ankle dorsiflexion

1 min single unders

3 supinated strict toes to bar or knee tuck

5 single arm suitcase deads


-Strength-


4 sets


:30-1:00 plank


20 Hollow rocks


40m double farmers carry


-WOD-


EMOTM 15


Minute 1 : 50 doubles

Minute 2 : 12 burpees to a target

Minute 3 : 10 Toes to Bar