WARM UP
2 rounds for quality of:
Hang From Pull Up Bar, 30 secs
10 Scapular Pull-ups
10 Kip Swings
10 Step Back Lunges
10 Push-up to Down Dogs
LONG WOD
Every 1 min for 30 mins, alternating between:
Bike, 30 secs
8 Dumbbell Bench Press
6 Strict Toes-to-rings
Run, Row, Ski Or Bike, 30 secs
8 Single Dumbbell Hang Clean & Jerks
2 Turkish Get-ups
COOL DOWN
For quality:
Pigeon Stretch, 2 mins
Shoulder Stretch, 2 mins
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