Warm Up/ Acitivation/ Mobility
1a.) 500 M. Row (x1)
1b.) 15 Air Squat
1c.) 15 Ring Row
1d.) Reverse Lunge w/Twist + Inverted Toe Touch
1e.) Hawaiian Squat
Skill:
12 Min EMOM
– 3-5 L Sit Chin Ups
– 5E KB Windmill
– 30 Sec. Double Unders
WOD:
5 Min AMRAP
– 5 Burpees
– 5 Inverted Row
REST 5 Minutes
5 Min AMRAP
– 3 Man/ Woman Makers
– 100 m Run
ACCESSORY:
1a.) Pushps: 3 x 20
1b.) MB Sit Ups: 3 x 8
2.) Plate Hold (pinch): 2 x 1:00
Recovery
– Wall Calf
– Pirformis
– Banded Lat/Shoulder
– Roll IT