11-20-2020

Warm-up

2x

200m Run

8 Air Squats

8 Jumping Lunges

8 Ring Push-ups

20 sec Handstand Hold

Mobility

PVC

1 min Oly Wall Squat

WOD

25 min EMOM

  1. 15/12 cal Row
  2. 5 Handstand Push-ups
  3. 15 Hip Extensions
  4. 15 Wall Balls (20/14)
  5. 10 Ring Dips

Cooldown

1 min Bilateral External Rotation

1 min (es) Dynamic Couch Stretch