Warm up
1 min bike, ski, row
10 shoulder opens
20 sec bent knee hollow body hold
30 single unders
5 single arm Russian swings
5 suitcase deadlifts on each side
-WOD-
30min. Of Moderate Cardio:
Every 3min. Complete:
30 Double Unders or :45 seconds cardio
15 abmat Sit-Ups
*Pick any cardio piece you like for today.
*About 60% effort on the cardio
Part 2)
Pick One:
1.) 100 Ball Slams 30/20(10 min cAp)
2.) EMOTM 10 – 60m Farmers carry
3.) EMOTM 10 – 1,2, or 3 rope climbs
4.) EMOTM 10 – 15 Russian KB swings 70/53
