Warm up
4 rounds for unbroken set, rest as needed between:
3 Relax to hollow, into…
3 Relax to superman, into…
5 Hollow rocks x 5, into…
5 Arch rocks, into…
20 seconds Hollow hold, into…
20 seconds Superman hold
Strength
20 minute circuit:
10 Ground body saw
3 Wall climbs
10 V-ups
3 slowest Eccentric HSPU
5/side Half Turkish get ups
WOD
AMRAP in 15 minutes:
40 Mountain climbers
20 KB Swings
10 Weighted Bench/chairs dips
5/side KB snatch
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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