-Warm Up-
2 rounds
20 sec bent knee hollow body hold
6 deadbugs
8 shoulder taps with 3 sec pause at the top
5 one are rows
5 medball cleans
-Strength-
4 sets
8 incline prone rows (supinated)
10 barbell windmills (5/5)
-WOD-
EMOTM 16
(Alt between)
Minute 1: 20m farmers carry (single arm)
Minute 2: 20m heavy med ball carry
