WARM UP
3 Rounds:
- 1:00 TM or Bike sprint
- 1:00 rower sprint
- 1:00 singles
-then-
3 Rounds:
- KB Complex of: 5 kb goblet squats + 10 swings + 5.5. high pull
- 10 db rear delt flys
- x3 ladder high knees
-then-
5 min general mobility
STRENGTH CONDITIONING WOD
EMOM x 25 Minutes:
- M1 – 5 db squat clean + 15 sit-ups
- M2 – :30 rower sprint
- M3 – 3.3. heavy alt. db snatch + 5 burpees
- M4 – :30 singles
- M5 – single arm trx rows