General Warm-up Then…., EMOM x 30 Min
- Double Under/Bike/Erg (Easy)
- 5 Strict Pull-ups or 1 Legless Rope Climb or Rope Climb or 10 (Perfect) Butterfly Motion or 5 Bar Muscle-up or 3 Ring Muscle Ups
- Double Under/Run/Row (Easy)
- 10 Alternating Db or Kb Snatch, 50/30#
Then…, Stretch Series (Hold :90 Each)
- Straddle
- Forward Fold
- Lizard
- Dragon
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