-Warm Up-


3  Rounds


1 min bike

5 single arm ring rows

10 leg swings(forward/backward)

20 sec bent knee hollow body hold

10 Samson lunges


-Strength-


Strict Tempo CHIN-Ups

(SUPINATED GRIP)


4 sets of 6 reps


3 seconds up

3 seconds at the top (chin over bar hold)

3 seconds down

*if you can do ALL 6 reps with tempo UNBROKEN then add weight


4 sets of 6 reps


Inchworms with a 3 second hold in the extended hollow body position


-WOD-


8 sets


:20 on 2:40 rest


Assault/echo bike sprints