10/18/23

warm up

Hip Spin Up

Conditioning

10 min EMOM:

1. 40 sec easy Row/Run/Bike

2. 1-5 Muscle Ups/Strict Burpee Pull ups

Rest 3 min

10 min EMOM:

1. 40 sec Row/Run/Bike

2. 5-10 Toes to Bar/Hanging Knee Raise/V-Ups/Sit Ups or 100m Ski

cashout

2 min Couch stretch/side