Warm Up 26 (No Measure)
10 Wall Ball Squats
10 Wall Ball Sit Up and throws
10 Wall Ball Overhead Lunge
x2
+
2 RNFT:
30 Sec Couch Stretch (/side)
30 Sec Pigeon Pose (/side)
Metcon (Time)
For time:
60 push-ups
50 dips
40 handstand push-ups
30 Pull Ups
20 Strict Pull Ups
10 Bar Muscle Ups
Scale 1:
45/35/25/20/10/5
@ prescribed movements
Scale 2:
45 Push Ups
35 Jumping Ring Dips
25 L-Seated Dumbell Press
20 Ring Rows
10 Kipping Pull Ups
5 Jumping Chest to Bar
*19 min time cap.
Hip Hinge (Weight)
Strict T2B/Leg Raises
Reverse Hypers
3×8-12