Warm Up
100m Run
10 Samsung Twist
10 Dislocates
10 Passive/Active hang
10 Broomstick Press
10 Hollow Body Rocks
10 Superman Rocks
Skill (20min)
Strict Pull Ups
* Scaling Options
- Deficit Ring Row
- Banded Pull ups
Metcon
4X5min AMRAP
*1 min rest between rounds
1/
5 Deficit push ups
10 Pistols
15 Pull ups
2/
3 Rope Climbs
15 Wall Balls
3/
10 Cal Bike
5 DB Devil Press
5 DB Box Step overs
4/
200m Run
40 Mountain Climbers
20 Sit ups
Cool Down
1min each
Passive Hang
20 Dislocates
10 Fore arm
couch
down dog
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