Monday 10/15

Mobility: 

Roller - Back, Hamstrings, Calves, 

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Elbow Lunge

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Band Lats

Warm Up: Muscle Up Skill Practice 

12 Minutes 

:10 Hollow Hold

:10 Super Man

10 Kip Swings

5-10 Ring Dips

WOD: 24 Minutes at Consistent Pace

50 Single Unders 

:30 Plank Hold, hands and toes, count 1 second as 1 rep 

20 Light KB Swings 

* at 0:00, 8:00, 16:00 Run 600m

Cool Down: 

Lying Scap Angels x 2:00

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BREAK IT DOWN