10/4/23

Warm Up

Hip Spin up

Conditioning:

30 min EMOM:

• 1) 30 sec Easy on machine

• 2) 1-5 Bar Muscle Up/Kipping Pull up

• 3) 30 sec Jump Rope skill Work

• 4) 20-30 sec Handstand Hold

• 5) 30 sec Shuttle Run   

• 6) Rest

 Cashout

2 min couch stretch/side