a) WARM UP:
3 rounds:
- 8 ring rows
- 8 air squats – 5 secs to lower with 5 secs pause
- 8 arm circles – each direction
- 8 neck rotations – each direction
- 8 ankle rotations – each direction
Then,
- Scap activation
- Row 750m at 80-90% effort
b) WOD:
EMOM for 6 rounds:
- Min 1 – 3-5 Bar Muscle Ups (scale: jumping BMU with barbell on rack)
- Min 2 – 10 single arm OH KB steps (53/35). Switch each round, you will end up doing 3 sets per side
- Min 3 – 8 Box (or Bench or plates) Jump Overs (no touching the top)
- Min 4 – 8 single arm KB swing (ea. arm) (53/35)
- Min 5 – 20 sit ups
- Min 6 – 8 burpees
Remainder of class: coach led group mobility (coach’s choice).
