Warm Up
200m 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
20min AMRAP
5 Deficit push ups
10 Pistols
15 Pull ups
Cool Down
1min each
Passive Hang
20 Dislocates
10 Fore arm
couch
down dog
Warm-Up For Quality 2 Sets (8 Total Intervals) 40 seconds @ Each Station 20 second Transition - A Skips + B-Skips - Â Bird-Dogs w/ Pause...
Warm-Up: 10:00 AMRAP, For Quality 20  Bear Plank Shoulder Taps  5 Single Arm Kettlebell Push Press (Right) 15m  Bottoms Up Kettlebell...
Warm-Up: 4 Sets, For Completion :20 second Work :10 second Transitions between movements - Cardio Choice - Air Squats -  Inchworm...
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