Warm-up
Spend 2 minutes in Z1
Then, 2 rounds through with a running TABATA clock
:20 shoulder taps
:20 active hang
:20 hollow hold
:20 SA KB waiter hold
Mobility
Quick group mobility session
Strength
9 min EMOM
Min 1 – :10 to :20 L-sit
Min 2 – :15 ring support
Min 3 – :20 HS hold or HS walk
Gymnastics EMOM. Fun but really hard.
WOD
“Protocol”
5 rounds
500m row
15 T2B
Rest 2:00 between rounds
This WOD is the perfect opportunity to go for broke on such a hard movement like T2B. Because there is a 2 minutes rest after every round, you do not need to worry as much about blowing up and failing reps. Break them into two big sets of try to complete them UB.
