WARM UP

Tabata
Double Unders
-then-
15 Scapula Push Ups
5 Push Ups
15 Scapula Pull Ups
5 Burpees
*10 min cap
-rest 5 mins-

WOD

AMRAP 30
1 Rope Climb
2 HSPU
3 Ring Rows
4 Pistols
5 Pull Ups
6 Ring Dips
7 Hip Extensions
8 Burpees
9 GHD Sit Ups
10 Push Ups
-rest 5 mins-


Tabata
Hollow Hold
Superman Hold
1:00 Hamstring Stretch
1:00 Frog Stretch
1:00 Couch Stretch
1:00 Shoulder Stretch

Comment