WARM-UP
1) Hollow Body Hold + Rock, 10s + 5 reps – 3X’s
2) Scap Circles, 10 forward/backward
3) Kipping Bar & Rings, 10 reps
4) Tempo Dips (5s support hold, 5s lower down, 5s in bottom), 5 reps
5) Pec Smash, 90s R/L
STRENGTH: Weighted Dips + Weighted Pull-Ups, 3 x 6 sets
ACTIVE MOBILITY (90s per area)
WOD: Perform the following for time:
- 150 Wall Balls (20/14)
-EMOM do 1 Muscle-Up
**Start with a Muscle-Up
COOL DOWN
1) 100m Walk
2) Core Work: Weighted Side Plank, 2-minutes accumulated per side
3) Foam Roll (10 passes per area)
4) Single-Leg Hamstring Stretch