WOD
20:00 EMOM
min 1- Farmer Carry 50m- pylon and back
min 2- 8 x rotational med ball throws/side- please be on the brick wall for these!
min 3- 12/10 cals bike- keep over 65/60 RPMs
min 4- Prisoner box step ups max reps x 45 seconds- hands are behind the head, elbows out