
Warm up
5 minute full body flow
90/90
2:30 each side/direction
2 rds
90 second supinated hang
20 air squats
20 strict press
20 band pull aparts
Emotm 30
Minute 1
Row cals
Minute 2
OG burpees
Minute 3
Thrusters
Warm up
5 minute full body flow
90/90
2:30 each side/direction
2 rds
90 second supinated hang
20 air squats
20 strict press
20 band pull aparts
Emotm 30
Minute 1
Row cals
Minute 2
OG burpees
Minute 3
Thrusters