Wednesday November 6, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 10 Worlds Greatest Stretch/side
Then;
10 Scap Pulls/Push
10 Hand Release Push Up
10 Kipping Pull Ups
50’/50′ KB Bottom Up Carry
5/5 Bottom Up KB Press

Metcon (Time)

5 RFT:
8 HSPU
6 Ring/Bar Muscle Up
10 Cal Row/8 Cal Bike
Rest 1 Min
**20 Min Time Cap**

Variation 1:
Modified HSPU
8 C2B
8 Cal Row/6 Cal Bike

Variation 1:
12 L-Sit DB Press
8 Jumping Pull Up
6 Cal Row/5 Cal Bike

Hollow Superman (No Measure)

16 Tabata Rounds Alt:
Hollow Holds
Supermans