Warm up, 6 min amrap for quality
40 sec on a machine
10 kb swings
5 downdog to updog
5 world greatest stretch each side
1. E4mom x 3
20/14 cal row or 1510 cal airbike
20 alternative db snatches
10 burpees over db
2. in teams of 2, one round each
12 min amrap
8 T2b
8 burpees box jumps over
8 t2b
3. Accessory work
choose one of the follow
A. 3 sets of
10 triceps dips
8 strict banded push ups
B. 3 sets of
8 one leg dead lift
16 front rack walking lunges
