12-15-2020

Warm-up

1 min Easy Row

10 Good Mornings w/ PVC

10 Box Step-ups

45 sec Moderate Row

10 PVC Passthroughs

10 Lateral Box Step-ups

30 sec Fast Row

10 Ring Rows

10 Box Jumps

Mobility

1 min Global Overhead Extension

Movement Prep

20 sec Hollow hold on bar

20 sec Arch hold on bar

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

5 Kipping Pull-ups

3-5 Chest to Bar or WOD variation

WOD

15 min Running Clock

Buy-in:  1000m Run

Directly into AMRAP with time remaining

Max Rounds

8 Burpee Box Jumps

8 Chest to Bar Pull-ups

Cooldown

2 min (es) Side Internal Seam Mobilization

2 min (es) Basic Quad Foam Roll