A. “Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-ups
B. Accumulate the following:
50 Heavy KB Swings
50 Banded Pull Aparts
50 Hollow Rocks
C. Stretch 10:00
2:00 Pigeon (per side)
2:00 Seated Forward Fold
2:00 Banded Lat/Shoulder (per side)
Warm up 2 Rounds 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 2 Wall Walks -Into- AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Ski
Warm up 2 Rounds 10 PVC Shoulder Dislocates 10 PVC Behind the Neck Press 10 PVC Hip Muscle Snatch 10 PVC OHS -Into- 2 Rounds 5 BB Hip Muscle Snatch 5 BB Behind the Neck Press 5 BB Snatch Balance 5 BB