WARM UP – MOBILITY
Big dynamic running warm-up and full body stretch
Green band lat/overhead stretch
Scap pull-up, beat swings, kipping/jumping pull-up technique review and practice
Review / warm-up KB swings & step down box jumps
WOD A
EARNED IT
Complete 5 rounds for time:
21 – 18 – 15 – 12 – 9 reps of:
Pull-ups
Kettlebell swings (24/16)
Step down box jump overs (24/20)
– run 400m after each round, including the last.
—
30 min time cap
Scale pull-up volume (eg 15-12-9-6-3), and/or to a ring row or jumping variation.
WOD B
Tabata Abs: Complete 4 round for quality: (4 mins)
20s Hanging L-sit / Tuck-sit hold
10s rest
20s Hollow flutter kicks / Hollow scissor kicks (alternate each round)
10s rest
ACCESSORY
Cool down, roll out, stretch, mobilize, or work on a weakness
