4 Rounds:

• Tempo Bike or row of :50s light, :10s “fast”
• 5 Scap Pull ups
• 5 Beat Swings
• 5 Push ups
• 5 Slow Air Squats
• 5 Sit Ups

The aim of these parts is to use each 5:00 window to alternate back and forth between movements for quality, developing better movement through focused repetition. There is no score.

From 0:00 – 5:00…

• 7/5 Calorie Assault Bike (15/12 Cal Row as substitute)
• 2 Wall Walks

From 5:00 – 10:00…

• 4 Pausing Inverted Rows (bar on rack – pause for 3 sec at chest)
• :20s Ring Support Hold https://www.youtube.com/watch?v=M2tYJg5el6w&width=640&height=480)

From 10:00 – 15:00…

• 10-20 second L-Sit on parallettes, boxes or hanging
• 15 Sit Ups

In all three couplets, we are looking for form and technique, over intensity. Modifying movements, and set counts, are all advisable to meet that aim.

13 min AMRAP:

• 55 Bar Facing Burpees
• 55 Pull Ups
• 55 Calorie Row
• 55 Kipping Handstand Pushups

d) POST-WOD RECOVERY:

• Pigeon pose and couch stretch – 2 mins per side
• Roll calves/achilles