-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