Main – WOD

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Warm-up

500m row

40 m slide facing cell wall

20 m Elbow to Ankle

20 m Bear Crawl

20 m broad jump

20 m reverse lunges

10 pvc pullovers

10 overhead squats

3 pull ups

3 chin ups

30 sec. couch stretch

30 sec glute stretch

30 sec shoulder stretch

Skills

3 rounds

30 sec handstand hold or overhead plate hold

30 hollow body rock

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

In teams of 2 complete as many rounds as possible; partners alternate whole rounds to complete…

150 m row

30 double unders (scale with 90 single unders)

Cool Down

800 m Run – You’re welcome! 🙂

Mobility

Work on shoulders!