Wednesday, July 6
WOD
Warm-up:
5 Yoga pushup
16 T-spine opener (8 each side)
14 Shoulder tap in plank directly into a wall walk-up
10/7 Calorie Bike
16 Single leg v-up
10 Shoulder circles
3-5 Strict pullup
3-5 Strict ring dip
WOD:
EMOM x 24 (8 sets)
Minute 1: Max rep strict pullup/strict dip (alternate each round)
Minute 2: 6-18 Air bike calories
Minute 3:10 DB strict press (Heavy)
Mobility:
1:00 Standing forward fold w/ arms clasped behind back
1:00 Archer
