12-28-2020

Warm-up

2x

20 Jumping Jacks

20 Squats

20 sec Handstand Hold

20 HR Push-ups

20 sec Hollow Hold

Mobility

PVC

1 min Bar Overhead Extension

10 Kip Swings

1-3 Strict Pull-ups

3-5 WOD Pull-ups

Strength

10 min

Deadlift

5×5 @75%

WOD

12 min AMRAP

25 Pull-ups

50 Box Jumps (24/20)

100 Overhead Squats (45/35)

50 cal Row

25 Pull-ups

Cooldown

1 min (es) Banded Super Frog