WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EMOM:
ODD; 4 STRICT HANDSTAND PUSHUPS (RX+ 45/35)
EVEN; 1 ROPE CLIMB (RX+ LEGLESS)
*MODS*
ODD; 5-10 CLOSE GRIP PUSHUPS (HANDS UNDER SHOULDERS, ELBOWS IN)
EVEN; 1 HAND OVER HAND FROM FLOOR + 4 ROPE KNEE RAISES

WOD
FOR TIME WITH A 10 MIN. CAP:
4 ROUNDS (PLEASE PUT BARS DOWN CAREFULLY)
10 GOOD MORNINGS 45/35
10 SQUAT JUMPS WITH BAREBELL
THEN,
50 CALORIE ROW

COOL DOWN