Monday, October 4
WOD
Warm-up:
4 Inchworm
1 minute row for calorie @ 60% effort
5 Yoga Push-up
:20 Hollow Hold
:20 Superman
10 Lat pull
1 minute row for calorie @ 80% effort
15 Penguin jump
20 Single under
10 Double under
WOD:
EMOM X 21 (7 sets)
Min 1: 6-12 Strict Pull-up (Sub Ring row or strict pullup negative)
Min 2: 35-75 DU (2:1 SU)
Min 3: 8-20 Calorie Row
Mobility:
1:00 Couch stretch
1:00 Archer in saddle
