Warmup:

20 Cal Row or 2 Min Cardio

10 Spider-man Lunge

10 Bow2 Bends

5 Inchworms

10 Kneeling Lat Stretch

If doing pull ups, pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.

S/S/S:

EMOM for 10:

Odd – 30 sec Plank

Even – 30 sec Hollow Hold

WOD:

20 Min AMRAP:

5 Pull Ups

10 Hang DB Reverse Lunges (50/35)

20/15 Cal Row

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Table Row -> DB bent over row,5 per arms

DB weight -> 35/25 -> as needed

Row -> 400M Run -> 2 Min of cardio

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Side plank – 1 Min per side