Friday

Warm Up:

200m run
10 burpees
10 turkish get ups

Mobility:

Strength: 10 min GOAT
Choose a skill you can do 1-3 reps EMOM for 10 min.


WOD: "JT"
ADV:
21-15-9
HSPU
Ring Dips
Push ups

INT:
15-12-9
HSPUs (can use ab mats)
Bar Dips
Push-ups

BEG:
12-9-6
Wall Climbs
Box Dips
Push-ups

If you do not have 10 strict ring dips with no bands, do bar or box dips. Use bands on hips to scale for perfect pushups.



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