Warm up 10min
2 x 8 shoulder openers
3 x 5 wall squats
then: do 5 of all the movements in the WO
Then:
WO “Those Burpees Suck”
10x Pull up+
20x KB Swing @ 40-62# +
30x box jump @ 24 or 30″ +
40x Proper Push ups +
50x Sit up +
60x Burpee +
10x Pull ups
then:
static holds
Hang from pull up bar for time:
Static Ring hold in dip position for time:
FLR on rings for time: