Warm-Up:
-250m Row + 2 Burpees + 20 Mtn Climber x 2
Dynamic Flex/ Activation:
– Lateral March R/L
– Lateral Skip R/L
– Hip Gate fwd/bwd
– Leg Cradle + Hawaiian Squat
– Walking Toe Touch
– Dislocates + Around the World
Skill:
10 min alternating EMOM:
– 2 Ring Dips (Use Bands – full ROM) with 3 sec. pause in bottom position:
– 3 Kipping C2B or 5 Butterfly C2B or 10 Hollow to Arch (w/ hand release)
Strength:
Back Squat: 5x@60% / 4@70% / 3@80% / 5@65% / 4@75% / 3@85%
WOD:
12 Min AMRAP:
– 20 Yard KB Walking Lunge
– 10 Burpees
– 30 DU
Accessory (if time):
1a.) Hollow Hold: 2 x 30 sec.
1b.) Arch Hold (superman): 2 x 30 sec