a) WARM UP:
2 min row, bike, ski erg – increasing pace every 30 secs
- 10 jumping jacks
- 10 burpees
- 10 situps
b) SKILLS:
16 min EMOM
- Min 1: 5-8 candlestick roll ups (https://www.youtube.com/watch?v=WXoNNx-uOtU)
- Min 2: :20 sec handstand holds
- Min 3: 5-8 ring swings
- Min 4: 10 scap pullups
c) WOD:
10 rounds for time:
- 2 tire flips
- 2 lengths of gym sled drive (180/120)
Time cap: 20 mins
Finish with:
d) 4 rounds of:
- 1 length of gym bearhug sandbag carry (heavy)
- 5 squats with sandbag
e) POST-WOD RECOVERY / MOBILITY:
- roll glutes and quads
