Warm up 

  • Short Lap
  • Spiderman pushups 1 length
  • 10 Jump Pull Ups
  • 10 Inchworm Pushups
  • 10 JPU or Pullups
  • Crab walk feet first 1 length
  • 10 Ring Rows
  • 5 Hindu Pushups

Rest 1:00 After Warmup
4 Rounds
10 Bench Dips
10 Pop-ups each leg 24" (not alternating)

Rest 2:00
6 Rounds (EMOM)
Hold Frog Planche :20
Hold Plank :20
Rest :20

Rest 2:00
50 Pullups for time

Mobility:
4 Sets 
Child's Pose :45
Lay Flat on back arms by side legs flat :45

 

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