Row 250m Or Run 200m
10 Push ups
10 Sit ups
At your own pace but this is to get a good sweat going so we can stretch and warm muscle.
A. Chinese Plank (30-45 Secs)
B. Strict T2B (4-6 Reps)
C. Ring Support (Max Effort or 30 secs)
A.: chinese plank (3x Facing up 30-45secs)
Stay tight and squeeze the glutes through the whole movement. Control breathing.
B.: Strict Toes-To-Bar (4-6 Reps)
Scale as needed.
Straight leg raises SLOW tempo as high as you can go. At least 3 secs up for the tempo and 3 secs down. NO swinging or kipping. Build strength.
C.: Ring Support Hold (3xME)
Don't not go more than 30 secs in the support hold.
Box hollow support hold for Max Effort.
Working on a Skill
Working on a skill of your choice for 15 mins
Ex: (double unders, ring dips, T2B,HSPU)
Make up a WOD
Hit a workout that you missed this past week.
Work on your Mobility