Dynamic Warmup #1

(Down and back)
High Knees
Butt Kick's
High Knee Skip
Shuffle + Hug
Skip + Arm Circles
Toe touches
Spider Man Stretch (one length)
Bear Crawl (down and back)

15 Air Squats
10 "I"s "T"s "V"s "Ws
15 Groiners
20 Bird Dogs
10 Inchworms

Deadlift (12,10,8,6,6)

Metcon (No Measure)

EMOTM x 18 minutes:

1.) 40s max row/bike
2.) 30-45s, rotate between russian twists, front and side plank
3.) 30-45s, work on weakness