E2MOM for 6 minutes (3 sets):
10 Dumbbell One-Arm Bent-Over Rows
*10 reps/side
*heavy but strong pulling mechanics
EMOM for 12 minutes (3 rounds):
Minute 1Plank Walk - Sliders for 30 seconds Max Distance
Minute 2Max Side Plank Arch Ups for 20 seconds
Minute 3Max Med Ball Russian Twists for 30 seconds
Minute 420 Tall Kneeling Pallof Presses
*20 sec/side for side plank arch ups and pallof presses
WOD
16 minute clock:
Bike/ Row for Calories
**Every 2 minutes, rotate through the following:
Set 1: 20 GHDSUs/ abmat
Set 2: 10-20 Pistols (alternating) / db box step ups
Set 3: 3 Rope Climbs
Set 4: 5 Sand Bag to Shoulder @ 150/100lbs 100/70 70/50
Set 5: 15 Sec Free Standing HS Hold in 4'x4' Box / REG hs hold