Warm-up
2 Rounds
2 Minute Bike
1 Minute Burpees
:30 Scap Pull Ups
:30 Rest
Hollow Rock Challenge
60 Hollow Rocks
Mobility
Shoulder Girdle
-Anterior & Posterior Shoulder and Lat Mash
-Banded Chest and Lat Stretching
WOD
E6MOM30
20/15 Calorie Bike
15 Burpees
15 Pull-ups
Level 3- 17/12 Calories, 12 Burpees, 12 Pull-ups
Level 2- 15/10 Cals, 10 burpees 10 pull-ups
Level 1- 10/7 Cals, 8 Burpees, 8 Pull-ups
Schwinn Air Dynes 30/22 Cals
Ski/Row Sub = 25/20
Extra Work
EMOM10
1 Snatch Grip Deadlift* @ 90-100+%
* 1 mississippi pause at mid shin, below the knee and above the knee positions