Warm Up
Coach Stretch
T-Spine Mob.
3 RFT
6 Cal Row/Ski
6 Hollow Swings
5 Sumo inch worm push up
6 Glute Bridges
Skill / Strength
5x5
Back Squat
*Add weight each set
Superset:
10 DB Hammer Curls
WOD
EMOM for 15 MINS
1: 14/11 cal Row or Ski
2: 20 T2B
3: 20 Mtn Climber + Plank Hold in time remaining
4: Rest
Scale T2B to hanging knee raises or other variation
Post WOD Accessory
2x25 Weighted Hollow Rocks
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