Warm-up
Spend 2 minutes in Z1
Then, 3 rounds for quality
10 kip swings
5 strict pull-ups or 10 ring rows
10 hollow rocks
10 banded high-pulls
Mobility
Quick group mobility
Burn Strength
A1. Ring rows – 4×10; make them hard
A2. Hollow rocks – 4×20
Burn WOD
15 min AMRAP
20/15 cals AB
15 push-ups on DB’s
10 renegade rows
5 weighted sit-ups with one DB locked out overhead
