thursday

Warm-up

​EMOM x 10 MINUTES
MIN 1 - :45 Up-Downs
MIN 2 - 10 Bird Dogs + 10 Quad Pulls
MIN 3 - 7/7 Single Arm Ring Row 
MIN 4 - :45 Slow Perfect Push-Ups
MIN 5 - :45 Strict Sit-Ups

Extended warm-up

EMOM x 6 MINUTES
MIN 1 - :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 - :30 Heels Taps Over DB + Optional Movement In Time Remaining

*Optional Movements...
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike

Metcon

"ANNIE"
50-40-30-20-10
Double Unders
Sit-ups