011525

Happy Birthday, Coach MK, Ryan Rooks & Sarah Sprinkle!

Warm-up:
10 Banded passthrough
5 Yoga push-up
10 Band pull-apart
6 Spiderman lunge w/ reach
20 Shoulder tap in plank
5 Snap to hollow hold
6 Single leg v-up
:20 dead hang on pullup bar
5 Strict pullup or 10 ring row
4 Kipping pullup or jumping pullup
10 Pallof press (5 each side)
4 Ring dip or HRPU
3 HSPU or pike push-up
2-5 C2B pull-up

WOD:
3 Rounds for quality:
1 minute C2B pull-up (Scale to COB or Ring row)
Rest :30
1 minute Single leg v-up (Scale to single leg tuck-up)
Rest :30
1 minute HSPU (Scale to pike push-up on box or Z-press)
Rest :30
1 minute Snap to hollow hold
Rest :30
1 minute Ring dip (Scale to paralette dip or HRPU)
Rest :30
1 minute Banded Pallof press (:30 each side)
Rest :30
*Focus on quality movement and technique over speed and total reps.

Mobility:
:30 Twisted cross
:30 Archer