Warm up:
3rd floor run
20 Banded Pull aparts
10. IYTS
10. Alternating Scorpion Stretch
5 Inchworms
1 min plank
into...2 rds
15sec Dead hang
5 Pushups
5 Ring rows
2 Rounds for time (15 min cap)
20 Strict Supinated Pull Ups or 30 Supinated Ring Rows
50 Dumbbell Pushups
75 V Ups
Monostructural
EMOM x 5
Max Cal Row or Ski
rest 2 min
EMOM x 5
Max Calorie Bike
Warm-up: 4th floor run 50FT High knees 50FT Butt kicks 50FT Bearcrawl5 50FT Duck walks Specific 1 Round 10 Hollowrocks 10 Empty bar...
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
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