Thursday
A. EMOM 12 minutes
min 1: 8-14 toes to bar (cap @ 30 seconds)
min 2: Echo bike 12/9 cals
min 3: 10 DB RDLs @ 50#/35# per hand
B. For time
50ft-100ft-150ft-200ft
single arm DB overhead walking lunge @ 50#/35#
10-20-30-40
alternating DB snatches
*15 minute time cap