Warm Up:

  • Joint mobility
  • 5 minute general aerobic warm up - Run/Row/Ski/Jumprope

Mobility:

12 Min E3MOTM

  • 4 KB Windmill (R) w/10 sec. hold last rep
  • 4 KB Windmill (L) w/10 sec. hold last rep
  • 8 Cossack Squat

Strength:

A) 8 Min. E2MOTM

B) 4 Rounds

C) 10 minute AMPRAP (as many perfect reps as possible)

  • 8 candlestick roll to pistol (alternating)
  • 6 ring push up
  • 4 strict hollow body pull ups

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