WARM UP

Tabata
Double Unders
15 Inch Worms
15 Scapula Push Ups
15 Scapula Pull Ups
5 Hollow to Supermans
50 PVC Pass Throughs
*slowly inch the hands inward
**10 min cap
-rest 10 mins-

WOD

Every :30 for 10 mins
1 Negative Toe Nail MU
Transition
-rest 5 mins-


EMOM 6
3-2-2-2-2-2
Ring Pull Up
-rest 1 min-


EMOM 6
4-3-3-3-3-3
Ring Dip
-rest 5 mins-


Tabata
Hollow Hold
Superman Hold

Comment