Warm up
Line drills
kneeling spine twists 10 ps
10 ps body weight curtsy lunges
10 Dbell hammer curls
10 Dbell bent over rows
Strength
Incline bench Press 5 5 5 5 5
AND
incline bench rows 8 8 8 8 8 pull up ad 3 sec down
Wod 20 minute emom
10 back rack curtsy lunges AS HEAVY AS FORM ALLOWS
10 hammer curls
8- 10 weighted burpees using bicep weights
10 dips, rings, bench, matador