WU
EMOM 12
:40 Samson stretch
:40 knee push-ups
:40 bent-over rows (empty bar)
:40 scap pull-ups
:40 good mornings (empty bar)
:40 push-ups
SKILLS
Kipping – Pull Up
CONDITIONING
3 RFT:
30 push-ups
20 kipping pull-ups
10 Overhead Squats
ABS
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest 1’
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