WARM UP
30” / 20” x 6 :
- Shuttle Run
- Dead hang
- Shoulder taps
SKILLS
A. Spend 10mins to practice:
- Hand stand push ups (Advance)
- Handstand Hold (Beginner)
B. EMOM 12
- 3-5 Strict pull ups / 6 Banded pull ups
- 10 Seated DB Press
- 30” Hollow Hold
- 10 Push ups / Hand release Push ups
WOD
For time:
250 - 200 - 150 - 100
- meter Machine
40 - 30- 20 - 10
- KB Swing
30 - 20 - 10
- sit-up
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