-Warm Up-
2x
1 minute jump rope
10 shoulder openers
8 alt shoulder taps
6 eccentric ankle dorsiflexion
:20 table top hold
:10 hollow hold
-Strength-
EMOTM 10
Minute 1 – 6-8 lift and shift
Minute 2 – :5-:10 hand Stand negative
Then 2 rounds
5 bench bar muscle ups
3 hip to bar Kip
10 banded lat pull downs
-WOD-
Every 3 minutes for 10 rounds
15/12 cal row
8 T2B/ Hanging knee tucks / or V-Ups/sit-ups
8 DB step overs 24/20 (50/35 each hand)
*every round the t2b and step over reps go up by 2
*the row stays the same
15/12 8,8
15/12 10,10
15/12 12, 12
And so on…
