12-3-2019

Warm-up

2x Tabata

Jumping Jacks

Lunges

Scap Push-ups

Hollow Hold

Arch Hold

Scorpion L

Scorpion R

4 Tempo Push-ups (14×1)

Mobility

PVC

1 min (es) World’s Greatest Stretch

WOD

“Chelsea”

EMOM 30 min

5 Pull-ups

10 Push-ups

15 Air Squats

*Record the # of total rounds completed

**If you can’t complete the round, stop at the next minute mark and rest for 1 min, then continue.

Cooldown

2 min (es) Barbell Elbow Smash

2 min (es) Basic Quad Smash