-Warm Up-
1:00 minute bike
:20 easy -> :20 medium -> :20 hard
Then….
3 rounds
5 inchworm + pushups
10 scap pull-ups
10 Kb goblet squat (pause :01 in the bottom)
10 Kb good mornings
-WOD-
EMOM 24
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Bike
MIN 3 – 5-7 knees to elbow
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
