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

Tabata
Ring Swings
*feel the float/momentum carrying you
-rest 5 mins-


EMOM 5
8 False Grip Ring Row
-rest 1 min-


EMOM 5
3 EROM Static Dip
-rest 1 min-


EMOM 5
2 Weighted Chin Up
-rest 1 min-


For Time
50 Butterfly Sit Ups
50 Hollow Sit Ups
*5 min cap


Straddle Stretch 2x
:30 left
:30 center
:30 right
:30 center

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