WARM UP
Coach Stretch:
Hamstring Stretch / Chest & Shoulder mobility
2 RDS
6 Barbell Kang Squat
6 Scapular Pull Up + 3 Kipping Pulls Ups
8 Dead Bugs + 10s Hollow Hold
30 DUs / SUs
S/S
5 x 5
Deadlift
Build to heavy set
Superset:
5-7 strict pull-ups / strict C2B
WOD
20 EMOM (4 RDS)
1: 40 DUs / 60 SU's or 45s (should not take the whole minute)
2: 20 HRPU + Plank
3: 40 DUs / 60 SU's or 45s (should not take the whole minute)
4: 20 Tuck Up Crunches + Hollow Hold https://youtu.be/vb6DC9_NDcE
5: Rest 1:00
After WOD Accessory:
100m Farmer Carry
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