A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) Complete, not for time:
1 rope climb to 15′
10 V ups
1 rope climb
20 Banded good mornings
1 rope climb
30 second hollow rock
1 rope climb
20 Banded good mornings
1 rope climb
10 V ups
C) EMOM for 20 minutes:
Odd: 1 Burpee Muscle Up (or burpee/3 ring rows/3 ring dips)
Even: 2 Deficit Handstand Push ups
10 air squats
