photo 2-1

PART 1:

Start with a light KB that allows full ROM

3 Rounds NFT
3 Single Arm Swings R
3 OHS R
3 Windmills R

Repeat all on L

PART 2:

24 MIN EMOM

1. 8 to 10 Cals on the Rower or AirDyne Max Effort

2. 3 to 5 Challenging Gymnastic Movement – Bar or Ring MU, C2B Pullup,
Unassisted Pullup, Strict Pullup

3. 10 to 15 Bodyweight Walking Lunges

4. 10 to 15 Ring Pushups or Regular Pushups

COOL DOWN – Coach led Static Stretching Routine

OLYMPIC WOD- ACTIVE RECOVERY