WARM UP

Warm Up
Tabata
Double Unders
-then-
2 Rounds
15 Scapula Push Ups
15 Scapula Pull Ups
15 Burpee Jumping Jacks
-then-
50 PVC Pass Throughs
*slowly inch your hands inwards
*15 min cap
-rest 10 mins-

WOD

Tabata
Ring Swings w/Momentum and Pull to Hips

*If they aren't string enough for it, have them kip practice on the bar or just hang hold
-rest 3 mins-


EMOM 4
8 Weighted ring ring ups
-rest 3 mins-

For Time
6 Rounds
8 Ring dips
5 Pull Ups

Accumulate 2 mins
Hollow Hold
Superman

 

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