WARM UP
2x :
1’ machine
10 air squats
30” push up plank hold
10 scapular pull ups
30” dead hang
SKILLS
EMOM 4
1: 10 - 15 Incline Push-Ups on Box (30inch)
2: 30” Push-up or Plank Hold
Followed by…
E2MOM4 :
8 - 10 Push-Up Negatives @ 3Sec ⬇️
EMOM 6
4 - 5 Chin or Chest-To-Bar Pull-Up Negative @ 4sec ⬇️
Followed by…
One set of:
(Accumulate) 20 Seated Barbell Pull-Ups
WOD
for time:
40 - 30 - 20 - 10
Wall balls
*between each round perform:
5 pull ups
10 push ups
15 air squats
*Score: time
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