Wednesday, July 27th 2022

WARM UP

Tabata Bike or Ski x 3

2 Sets

20 Pogo Jumps

:15 HS Hold

10 Plank Shoulder Taps

5 Inchworms

then,

2 Sets

-10 Ring Rows

-10 Curtsey Lunges

Set up EMOM

STRENGTH

EMOM x 16

1. 5-10 Strict or Assisted Pull-Ups

2. :20 Ring Support Hold at Top

3. 10-16 Alt. Pistols (Heel assisted, to a box)

4. 5-10 Strict HSPUs (DB Z Press)

GET FIT

10 Minute AMRAP:

-10 Ring Dips

-10 Box Jumps (24″/20″)

-10 Overhead Squats (95/65)

RECOVERY

-Calf Stretch on Box

-Pigeon on Box

-Front Rack Opener on Box