Warm Up: 3x 25 jumping jacks 10 plank up downs 10 super mans (hold 3 seconds at top) 10 pvc strict press 10 pass throughs (no lunge just stretch)
Skill/Strength: 3x 30 seconds of hollow rocks 30 second plank 30 second right side plank 30 second left side plank *completed back to back without rest done as a group
WOD: EMOM (every min on the minute) for 16 mins 15 strict presses 15 double bicep curls (both arms same time) 15 bent over rows 16 lunges *same DBs for all exercises or scale to one DB as needed *min 1 presses, min 2 curls, min 3 rows, min 4 lunges *repeat for four rounds one exercises each minute
