Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 inchworms with an up and down dog
10 Samson stetches
10 kip swings
Mobility
Quick group shoulder mobility
Strength
10 min gymnastics EMOM
Evens – 10 T2B
Odds – :30 superman hold
Think about a number of T2B that you can do UB. If you’d like to accumulate some volume but have a tough time linking together 10 reps, you could do 2 sets. But I’d love to see huge sets held throughout. Sets of 8 or even 6 through the whole EMOM.
WOD
“Spam Alert”
50.40.30.20.10
Sit-ups
Cals row
Slow and steady.
