Grab your decal at the gym today ($7/each) **Available in white, grey, and blue**
Warm-Up:
2 rounds of:
10 cal bike or row
10 Bottom Up KB Press (Go light w/ control)
10 Pause Goblet Squats
10 Kips on Bar
Mobility:
2 minutes in Saddle Stretch
Gymnastic Strength: (Pressing)
Every 1:30 for 12 minutes alt. b/w the following:
5 deficit strict HSPU
:45 KB Squat Hold
WOD: “Baseline”
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
**We will stagger start these, so if you have a large class make sure you move quickly through warm-up and gymnastic portion.
