Lifestyle

EMOTM for 15 min
1st: 10-12 KB Deadlifts
2nd: 30s Hollow Body Rocks
3rd: rest

Performance

EMOTM for 15 min
1st: 6-8 Deadlifts
2nd: 30s Hollow Body Rocks
3rd: rest

3 Rounds for time of (15 min CAP)
30 Walking Lunges
15 Pull-ups or 20 Ring Rows
400m run or 0.6 mile  bike or 500m row

3 to 5 sets of
15 DB Side Bends
30s Side Plank
15 DB Side Bends
30s Side Plank