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