10.23.2017

Warm up:

800m run, then
3 rounds:
8 yoga push up
8 jumping air squats
8 scapular pull ups on bar or rings

Mobility:

1. Banded overhead distraction 2:00/
2. Pigeon pose 2:00/

Skill:

EMOM 14:00
1. 3-10 Unbroken Strict Ring pull up / Unbroken Ring row with feet elevated / Unbroken Ring row *
2. 1 Turkish get up per arm (2 Total) w/moderate weight kettlebell

Conditioning:

100 Wall balls; in as few sets as possible (20/14)**

*Focus on pulling the rings to either your chest in the ring pull up, or your ribs in the ring row, making contact every rep and retracting your shoulder blades. You may choose any number between 3 and 10, based on your progression, but ALL reps must be full range and unbroken, so choose wisely.

**Score for this workout is not Time, but rather number of sets required to complete the workout. In this case, the best score one could achieve is 1, meaning you completed all 100 in a single set. You may rest as needed in between sets