Warmup:

1:00 Row

10 Samson Stretch

10 Iron Cross

10 Scorpion Stretch

10 Kickers per side

10 Kneeling Lat Stretch

10 Air Squats

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

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

WOD:

10 Rounds:

6 Pull Ups

12 Push Ups

18 Air Squats

Goal – Go unbroken on each movement, keep rest to transition between movements

Video courtesy of Mayhem Athlete.

Little bit of “Murph” prep to finish off the week.  Make today about staying as consistent as possible in each movement, and get through each piece unbroken. That means, I should aim to do all my pull ups unbroken, take a second or two and shake out the arms prior to doing the push-ups, then hit those unbroken. Then, as I am standing up, take a breath or two before zeroing in on doing the set of squats unbroken.  Once I have done that, I want just enough rest so I can repeat that performance in the next round.

Scaling Options:

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

Push Ups -> off bench or bar

Air Squats -> to depth

(ELITE: wear vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Tabata rollout, full body