Warmup:

3 Rounds:

200M jog

8 Air Squats

6 Twisting Push ups

6 Alternating V-Ups

5 Kip Swings

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

“20 Timed Pieces of Angie”

EMOM 20:

5 Pull Ups

5 Pushups

5 Sit Ups

5 Air Squats

So, took a classic benchmark (“Angie”) and took the overall reps (100 per movement), broke them over 20 rounds and allow you to rest a little each round if you get the work done in under a minute.  The point of doing this is to work efficiency in these different movement patterns.  Yes, you should move fast to get a small break every minute, but the smoother you move, not only will the reps go faster, but you will conserve energy.

Scaling Options:

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Pushups -> off bench

Sit Ups -> feet anchored

Air Squats -> to depth

Cool Down:

Scorpion Pose – 1 Min per side

Lying Thoracic Rotation – 10 per side

Video courtesy of The Active Life