Functional Fitness

Warm up:

3 Rounds of:
5 Ring rows
10 Rocking push-ups
15 Air squats

Gymnastics Strength:
3 Rounds of:
8-12 Chin-ups / Banded
20-30 sec Wall-facing HS Hold / KB OH Hold

WOD prep:
10/7 cal Ski
10/7 cal Bike erg




5 Burpees
10 Wall balls

WOD prep:
10/7 cal Ski
10/7 cal Bike erg

5 Burpees
10 Wall balls

WOD:

18 min AMRAP:
12 Pull-ups / C2B / Jumping
12/9 cal Ski
12 Burpees to target
12/9 cal Bike erg
15 Wall balls 9/6kg to 10/9ft




Accessory:

Band Resisted Knee Tucks
Accumulate 75 reps with a red or black band.