-Warm Up-
EMOTM 10
Min 1 : 30 seconds bike
Min 2 : :45 seconds of movements
Round 1 alt groiners
Round 2 KB deadlifts
Round 3 Russian KBs
Round 4 Kb upright rows
Round 5 plank shoulder taps
Review and practice
Kettle Bell Sumo Deadlift High Pull
-WOD-
EMOM 25
MIN 1 – 12/10 Cal Bike
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
