WARM UP

Warm Up
Tabata
Double Unders
15 Inch Worms
15 Scapula Push Ups
15 Air Squats
15 Scapula Pull Ups
15 Burpee Pull Ups
*10 min cap
-rest 10 mins-

WOD

Every :30 for 5 mins
2 Toe Nail MU Transition
-rest 3 mins-


EMOM 6
5-4-3-2-2-2
Ring Pull Up
-rest 3 mins-


EMOM 6
5-5-4-3-2-2
Ring Dip
-rest 3 mins-


5 Rounds
20' Handstand Walk
20 GHD Sit Ups
*10 min cap


1:00 Frog Stretch
1:00 Hamstring Stretch
1:00 Shoulder Stretch

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