WARM UP
Before anything - 3 min of row or bike:
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back
then, Down and Back:
5 air squats to bear crawl down to 5 hanging knee raises then, high kicks back
5 air squats to front lunges down to 5 hanging knee raises then, butt kicks back
5 air squats to burpee broad jumps down to 5 hanging knee raises to high knees back
EMOM: 12 minutes of work - 4min cycle of 4 - min 1 strict 3,4,5 - min 2 hollow hold, min 3 kips, min 4arch hold min repeat 4x
WcG Couplet - S2oh/Bbjo
12 min amrap
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep
3 S2OH 115/75, 95/65, 85/55, 75/45
1 BBJO
each rd add 1 rep
5 min of DU work - stretch/foam roll
