Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 evolving kip swings (beat swings/knee tucks/K2E)
5 strict pull-ups or 10 ring rows
10 banded plank walk-overs (use a 45# plate)
5 push-ups w/2 shoulder taps
10 hollow rocks
Mobility
Quick group mobility session
Burn Strength
10 min EMOM
Evens – 5 to 10 push-ups
Odds – 5 to 10 strict hanging knee tucks
Burn WOD
14 min AMRAP
3/2 wall walks
10/8 cal AB
15 KBS
30 sit-ups
This one will require you to keep moving and stay focused during your transitions. Considering the longest you will spend in any of these movements is probably the sit-ups, the other sets will be short and fast. Typically when this happens it forces you to push the pace, but be smart because 14 minutes can be a long time if you come out way too hot.
