1) WARM-UP:
Stretch
Mobility: 90/90’s x 10, Shoulder sleeper stretch 2 x 15s
2 Rounds:
30 sec plank
10 x Ring Rows
10 x MB Slams
2) GYMNASTICS: Alt. EMOM 18
6 x HSPU
12 x Hollow Band Pull + Leg Raise
6 x Climbing Kipping or Butterfly pull-ups
3) METCON: “Hate the Weight”
AMRAP 16
50 x Lateral Plate Hops @35/25 (Rx+ 45/35, scaled 25/15)
40 x Russian Twists with plate
30 x Plate Ground to Overhead
20 x Plate Overhead Lunges