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
2x9min workouts
1/"The Shredder"
3 Rounds for time
500m run
40 lunges
30 sit ups
20 burpees
10 Squat jumps
Rest 2 Mins
2/"Caffeine Hit"
21-15-9-9-15-21
Cal Row/Bike
KB Swing 24/16
Cool Down
1min each
Passive Hang
20 Dislocates
10 Fore arm
couch
down dog
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