-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
