GROUP A
WARM UP
4mins
Max pull up hold
10 Goblet squats
Target practice
Lunge and grab your ball and back
MOBILITY
Thoracic roll
Front rack neck opener
Hipster glide
Pistol of doom
10 Leg swings
STRENGTH
Front squats 7×3
WOD
16min EMOM
1st – 16/12 Calorie row
2nd – 10 Strict pull ups
3rd – 10 Front squats at 60% of 3 rep weight
4th – 10 Toes to bar
OPTIONAL EXTRAS – PICK ONE
ACCESSORY/PARTY MUSCLES
Bench supported bridge 5×8
SKILLS DEVELOPMENT
Toes to bar
GROUP B
Go away, and come back on friday