091222

Happy Birthday Amirah Al Idrus!

Warm-up:
30 Jumping jax
4 Walk out + push-up
10 PVC passthrough
20 Shoulder tap in plank
8 Narrow stance air squat
10 Hollow rock
10 T-spine opener
6 Spiderman lunge
10 PVC halo
5 Up down dog
6 DB lateral step over

WOD:
EMOM x 24 (8 sets)
Minute 1: 6 Bench Press (Build first 3-4 rounds and compare to 082922)
Minute 2: Max Roll to candlestick (Scale by using a folded up mat or sub :30 Hollow rock + :30 narrow stance air squat)
Minute 3: Max Single DB lateral step-over (50/35#, 20/18″ scale load and height as needed)

Mobility:
1:00 Pigeon
1:00 Archer