| Warm up |
| 10 min run |
| Mobi – 2 RNDs |
| 10 pvc pipe pass throughs |
| 10 pvc pipe shoulder distraction |
| 10 Dynamic stretch driving position |
| Skill Practice |
| EMOM 5 |
| 20s Active Hang (Hang off bar) scap pull up |
| WOD Prep – warm up |
| 2 RNDs For Time |
| 80 Air squats |
| 70 Jumping jacks |
| 60 mountain climbers |
| 50 bicycle crunches |
| 40 Bike /row |
| 30 Skips |
| 20 push ups |
| Stretch – 3 RNDs |
| 30sec per side couch stretch |
| 8 Scorpion |
| Splits (Side/Middle) |
Monday – 07 Dec 2020
