10:00 running clock:
2 lengths Duck walk
5 inch worm
15 banded pull apart
5 wall slide
1) E3MOM 12:00 (4 sets)
250m row (arms only* in as few pulls as possible)
Max strict pull up unbroken (between 4 and 10. If less than 4, use a band, if more than 10, use weight)
Rest 4:00
2) E3MOM 12:00 (4 sets)
200m run
20 DB Front rack lunges (AHAP, alternating)
Core work : 3-4 rounds (not for time)
10 Medball Wall throw/ side
15 “pike” slide
20 sec side plank/ side
Lat smash; 2:00/
Bretzel; 2:00/