Strength: For load: Deadlift
5-5-5-5-5
Intermediate & Beginner:
Same as Rx
WOD: EMOM x 10 Rds
15s: Hard Row
45s: Recovery Row
*Score Is Meters
Home Workout:
EMOM 15:
Min. 1 | 10 Superman arch-ups + :20 plank hold
Min. 2 | 12 alternating dumbbell farmers carry reverse lunges (35/50 lb)
Min. 3 | :30 dumbbell deadlifts
– Use two dumbbells.
Cool down: 1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch