Warmup
ACTIVATION Tabata
4 Rounds:
20s PVC Strict Presses
10s PVC Overhead Hold
Into…
4 Rounds:
20s Plank Hold
10s Rest
Into…
4 Rounds:
20s Banded Good Mornings
10s Rest
OPTIONAL GENERAL WARM-UP
EMOM x 6
Min 1: Any Machine
Min 2: 10 Single Unders + 10 Hollow Rocks + 10 Supermans (Hold 1s At The Top Of Each Rep)
Min 3: 6 Alternating Single Dumbbell Deadlifts + 3 Single Dumbbell Russian Swings Each Arm + 3 Single Dumbbell Strict Presses Each Arm
Strength/ skill
Emom x12
1 . 4 back squats @50%
2. 4/3/2 ring muscle ups
4 ring mu first rd 3 second rd 2 third rd
repeat!
Wod
5 Rounds x AMRAP 3:
4 Devil's Press 50 / 35 lb's
6 Toes to bar
24 Double Unders
Rest 1 Minute Between Rounds
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