The Cell Gym – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats, descend slowly 3 counts, return to standing quickly

10 Sit-ups

10 Push-ups

10 hollow body rock

5 negative pull-ups

10 banded face pulls

30 sec handstand hold (or accumulate 30 sec)

Metcon

Metcon (AMRAP – Rounds)

30 min EMOM

1- 10 back squats 65/45

2- 5 Hspu & 3 burpees

3 – 20 KB swings 55/35