|a) WARM UP:
From post 1 to post 2:
Then grab a bar and start warming up for some squats.
E2MOM – TEMPO FRONT SQUAT
9 Sets of 2 Tempo Repetitions – 5 Seconds Down, 3 Second Pause in Bottom, Stand.
9 – 7 – 5
** scale ring muscle ups to either a) 15-12-9 Burpee C2B pullups or b) 12-10-8 banded muscle up transitions (as per video: https://www.youtube.com/watch?v=jtmu_0qVZnk)
|d) ACCESSORY WORK:
*On the 3:00, 6:00, 9:00, and 12:00, come off the rower to complete :30 sec front plank, :30 side plank, :30 sec other side plank.
Conversational pace on the row, with a running clock. While we complete the planks, the clock continues to run towards the total.
|e) POST-WOD RECOVERY: