14′ amrap.
Warm up
3 rnft – 10 rep of:
/ scapular push – ups
/ scapular pull – ups
/ sit – ups
/ back ext
+
3 rnft
10 kip
15 push – ups toes tap
30″ hs hold
Mobility & stretch
WOD
14′ amrap:
/ 6 hspu
/ 9 strict pull – ups
/ 200 m run
