Warm Up
10 Xiaopeng circles
10 IYT + other letters
20 wall supported deadbugs
10 squat pulses
10 hip airplanes
1:00 cardio


Primer
3 sets
landmine RDL x 8 on the right
ring rows x 10 @3111
landmine RDL x 8 on the left
hollow hold x 30 seconds


WOD
"30 Builder"

30 Minute EMOM
5 Rounds of:
Minute 1) 15/12 Calorie Bike
Minute 2) 15 American Kettlebell Swings 53/35
Minute 3) 15 Box Jumps 24/20"
Minute 4) 15 Air Squats*
Minute 5) 20 Abmat Sit Ups
Minute 6) Rest
*working on the great form that we have practiced