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)

Then:
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