21 July: Lets get our backs yoked!

a) Warm Up
3x [50 double under, 10 superman]
10 burpee pull up
foam roll lats x 45 sec/side
3x [20 t-push up, 10 good morning]
3x [15 sumo squat, 15 hollow rocks]
couch stretch x 1min/side
3x [15 band pull apart, 15 box jumps]

b) EMOM x 20 mins
min 1: 10 bent over row
min 2: 10 bicep curl/arm
min 3: 10 strict pull up
min 4: 20 v-ups

c) 20 min AMRAP
10-20-30-40-50... reps of:
SDHP 32/24kg
Pull Ups
Lunge Steps/leg


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