WARM UP
Coach Stretch
T-Spine Mobility
5 AMRAP
20s Bike / Row
6/Leg single Leg Glute Bridge
8 Dead Bugs
6 Air Squat
8 Hollow Swings
Skill / Strength
4x8
Wide Grip Bench Press
Superset:
8 Ring Dips
WOD
16 EMOM (4 RDS)
1: 18 Wall Ball 20/14
2: 14 Toes To Bar
3: 14/11 cal Row or 12/9 cal Bike
4: Rest
Post WOD Accessory:
50 Alternating V-Ups or Alternating T2B
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