Monday, September 13
WOD
Warm-up:
10 PVC passthrough
8 Spiderman lunge
1 minute row
10 Halo
5 Walk outs
6 Lat pull
5 Kip swing
2 Strict pullup or 4 ring row
3 Kip pullup or jumping pullup
8 Superman
8 Hollow rock
20 Shoulder tap in plank
1 minute row
WOD: EMOM x 18 (6 sets)
Minute 1: 8-20 Row Calorie
Minute 2: 8-18 Pullup
Minute 3: 10-30 Inverted Shoulder tap (scale to box or plank)
*Compare to 033121
Mobility:
1:00 Standing straddle
1:00 Forward fold
:30 Half frog
