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Warm Up

400 m Run / 500 m Row

2 x 5 HandStand Push Ups or Holds

4 x 30 sec Plank

2 x 5 Strict Pull Ups

PVC & BandWork

 

Strength:

Back Squats

4 EMOM x 10

Increase weight as you progress

 

WOD

EMOM x 20

min 1: 15 Hand Release Push Ups

min 2: 15 Cal Row

min 3: 15 MedBall Squat Cleans (20/14)

min 4: 50 Double Unders (100 singles)

WORKOUT OF THE DAY