Warm up |
3 min Bike |
3 Min Row |
3 Min Run |
Mobi – 3 RNDs |
10 Around the world PVC |
10 PVC Pipe Pass throughs |
10 Supermans |
Skill Practice |
EMOM 5 |
Arch hollow hold PVC |
Skill Practice |
EMOM 5 |
20s Passive Hang (Hang off bar) |
Pyramid |
3-6 -9 -12 -15 -12 – 9 – 6 |
Power snatch |
Push ups |
Weighted sit ups |
Stretch – 2 RNDs |
10 Roll Pike |
10 Roll Straddle |
10 Shoulder distraction (Floor) |