-Warm Up-


3 rounds


10 cat/cows

6 sciatic nerve floss

10 lateral step ups

6 median nerve floss each side

:20 seconds ski,bike,row

(A different machine each round)



-WOD-



EMOTM 40


Minute 1 :30 seconds ski (45/35 SPM)

Minute 2 :30 seconds bike (75/65 RPM)

Minute 3 :30 seconds row (30-35 SPM)

Minute 4 :30 seconds Burpee (goal =10)