GROUP A
WARM UP
4mins
Bear crawl
10 Reverse shrugs
10 Hollow swings
MOBILITY
Shoulder trigger
Skin the cat stretch
Peanut crunches
Hipster glide
STRENGTH
Dips 5×5
ACCESSORY 1
Ring rows 4×8
ACCESSORY 2
Strict toes to bar 3x max effort
WOD
10min AMRAP
5 Strict pull ups
10 Push ups
15 Sit ups
GROUP B
- 3×15 Double Russian swings 32/24kg
- EMOMx20
Min 1: 1 Legless Rope Climb
Min 2: 200m Run
Min 3: 2 Rope Climbs
Min 4: 200m Run
EMOM courtesy of Competitorstraining.com