Warm up
4 rds
10 sky reaches each side
20 weighted walking hamstring stretch holding dbs
10 ring rows
15 band pull aparts
Workout
Emotm 27
Minute 1
Deficit deadlifts (4″) 5 reps slow eccentric, no touching ground between reps
Minute 2
Strict pull ups 5 reps negative slower on the down than the up
Minute 3
Bosu DB bench press 5 reps again same rules slower on the down