WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1; L-TOES TO BAR / MOD: KNEES 90 TO KNEE RAISE
2; FALSE GRIP RING ROWS (HANDS TOGETHER, TOUCH LOWER CHEST)
3; :15 SEC KIP SWINGS ON PULLUP BAR

WOD
:30 SEC ON / :30 SEC OFF
4 ROUNDS
10M SHUTTLE SPRINT
PULLUPS
SLAM BALL 30/20 (RX+ D-BALL CLEANS 100/80)
HAND RELEASE PUSHUPS

COOL DOWN