Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
:20 bar hang
10 sit-ups
:20 hollow hold
Mobility
Quick group mobility session
Strength
EMOM; move from station to station
3 times through
1. L-sit – :10
2. Ring support – :15
3. HS hold or HS walk – :20
Little gymnastics fun.
WOD
“Sing Along”
With a partner, split however you want.
60/50 cal row
200 sit-ups
50/40 cals AB
150 push-ups
400m run each (relay)
100 pull-ups
All partner rules apply, only one working at a time, split up the work however you want, can’t move on until the previous movement is completed.
