WARM UP

Tabata
Double Unders
15 Inch Worms
15 Scapula Push Ups
15 Scapula Pull Ups
5 Hollow to Supermans
*10 min cap
-rest 10 mins-

WOD

Tabata
Ring Swings w/Pull to Hips
-rest 5 mins-


EMOM 4
4 Russian Dips on Boxes
-rest 1 min-


EMOM 4
3 Ring Pull Up
*False Grip
-rest 1 min-


EMOM 4
6 EROM Ring Push Up
-rest 5 mins-


21-15-9
Ring Row
Toes to Kettlebell

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