Warmup
0-3
bike or row
bike or row
4-9
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
Skill Work
10-25
Muscle up progression (bar / rings)
Muscle up progression (bar / rings)
Metcon
1000m row
Bear complex (7x)
(70% or 1rm clean)
Bear complex (7x)
(70% or 1rm clean)
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
Double-unders
Sit-ups
