Skills

• Hollow Body
• Arch
• Bird Dogs
• Ring Rows
• Wall Balls

Warm-Up

12-9-6

• Ring Rows
• Bird Dogs

WOD

EMOM-6 (Every Min on the Minute for six minutes) – Set clock for six minutes

Target reps between 6-12 reps for each movement

• Wall Balls 10# ball
• Burpees (ring row mod for Liz.)
• Row for calories