WARM UP – MOBILITY
Big dynamic joint warm-up
Hip and shoulder mobility / activation

Tech: kipping pull-ups
Review movement standards and scaling options

WOD A
BARBARA
Complete 5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
– Rest exactly 3 min between each round –

Record total working time to complete minus the 12 min of rest time.

— OR —

BARBARA (SCALED VOLUME)
Complete 5 Rounds for time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
– Rest exactly 3 min between each round –
Record total working time to complete minus the 12 min of rest time.

ACCESSORY
Cool down, Stretch, Mobilize

Crossover Symmetry “Recovery”, “Plyo” or “Iron Scap”