WARM UP
2 ROUNDS
1:00 Cardio
5 Bootstrapper Squats
10 Scap Push Ups
10 Alt Groiners with a Twist
10 Bird Dogs → 10 Dead Bugs
Into…
2 ROUNDS
1:00 Cardio
10 Air Squats
10 Push Ups
8 Kip Swings
8 Ring Rows
WORKOUT
EMOM x 20 MINUTES
MIN 1&2 – Cardio Choice
MIN 3- :45 Hollow Hold
MIN 4 – 1 Gymnastics Round*
MIN 5 – :45 Plank Hold
*Gymnastics Round…
5 Pull-Ups
+
10 Push-Ups
+
15 Air Squats
(No Measure)
COOL DOWN
ON A 10:00 RUNNING CLOCK…*
Foam Rolling
Wall Stretch
Olympic Wall Stretch
Calf Smash
Corpse Pose
*Pick 2-3 of the below options and mobilize for Murph tomorrow!
(No Measure)
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