11/2/17

Strength

EMOMx9

Min 1: 4-6 strict toes to bar 

Min 2: 8ea single leg db RDL 

Min 3: 4 ea side kb windmill

Metcon

Every 5 min for 7 rounds

150m sprint

8 Single arm db oh rev. lunge 

50m sprint

10 Pull up (scale up to c2b)

Accessory

2x

10 zottman curl

30 second hollow hold or rock