Warmup:

2X:

12/9 Cal Row

10 Iron Cross

10 Scorpions

10 Bow2Bends

5 Inchworm to hollow

10 Kneeling Lat Stretch

WOD:

EMOM 40:

Min 1 – :30 Hollow Hold

Min 2 – 10/7 Cal Row

Min 3 – 100′ High/Low KB Farmer Carry* (55/35)

Min 4 – Rest

* Switch KB position at 50′

Video courtesy of Prep and Defend.

Little longer EMOM to finish out our week.  The goal should be to finish the work per round in about :30-:45 each round.  For the Low/High KB Farmer Walk, one KB will be in the front rack, while the other is in the farmer carry position.  As stated above, switch KB positions at the 50’ mark.

Scaling Options:

Hollow Hold -> Tuck hold

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Child’s Pose – 2 Min

Barbell forearm mash – 1 Min per side

Video courtesy of The Coaches Guild