JACK
WARM-UP:
1/2 Tabata
Shoulder Touches – Ring Swings – Sit-ups
Dynamic Stretch
STRENGTH:
Air Squat / Wallball
15 + 5 EMOM for 8 min.
Athletes are required to use their Wallball as a target for Squat Depth.
WOD: P U P U
5 Rounds
2 min. AMRAP
10 Pull-ups
10 Push-ups
2 Sandbag Cleans 120/80
Rest 2 min.
Start successive rounds where you left off during the previous round.
Score is Reps and Rounds
ICING:
Muscle-up Progressions
KOT – Tib Raises 20 reps