GROUP PREP
3x
1 min cardio
5 Inchworms w/ Push-ups
10 Air Squats
:20-30 sec Ring Support L Sit or Plank
STRENGTH
Back Squat
4×4 @ 85%
Bench Press
6×6 @ 75%
Abs – 3x
20 Vups
30 Flutter Kicks
WOD
4 Rounds for Time:
50/40 Cal Row
30 Air Squats
20 Handstand Push-ups
MOBILITY
Banded Shoulder Distraction
OPTIONAL POST WOD
Practice Legless Rope Climbs or Rope Climbs for 10 min