WOD:
21 min EMOM
MIN 1: 10 kb swings+10 sdhp 70/53
MIN 2: 90 yard shuttle run
(5 yards, 10 yards, 15 yards, 10 yards, 5 yards)
MIN 3: Max calorie assault bike
Accessory:
3×12 seated Arnold press
3×12 seated rear dumbbell fly
3×25 weighted sit-up
WOD:
21 min EMOM
MIN 1: 10 kb swings+10 sdhp 70/53
MIN 2: 90 yard shuttle run
(5 yards, 10 yards, 15 yards, 10 yards, 5 yards)
MIN 3: Max calorie assault bike
Accessory:
3×12 seated Arnold press
3×12 seated rear dumbbell fly
3×25 weighted sit-up