Warm up
Foot drills
100′ of each

3 rounds
5 swimmers
10 lunge and reach
10 reverse nordic curls

WOD

Emotm 30
Minute 1
Step ups
Minute 2
Sit ups
Minute 3
Push ups
Minute 4
Bent over row/ring row/pull ups
Minute 5
Double under/single under/plate hops30 seconds of work each minute. Score is total reps!

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