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
