Warm up: 2 rounds
50ft med ball Oh lunge + 25 DU’s or 50 SU’s + 10 Alt T2B or knee raises + (complex) 5 kb swings + 5 goblet squat + 5 head cutters
EMOM: 12 MIN Alternating.
8 Barbell Romanian Deadlift ( light )
4 HSPU or 2 feet elevated on box HSPU.
10 GHD or 15 Ab mat sit ups.
4 HSPU or 2 feet elevated on box HSPU
WOD: EMOM 16MIN ALT.
8 T2B
5 Bench press @70%
Extra credit: 3 Rounds.
:30 Sandbag hold.
:30 Second Hollow hold
:20 Max push ups Rest 1Min before going through movements again