WARM UP & MOBILITY
Follow the Coach
SWOD
(20min Time Cap)
A1) Ring Pulls/Pull Ups/Chin Ups 3×8
A2) Handstand Cross Shoulder Touches 3×12
[rest 30-60seg btwn round]
B) Assisted Pistol Squat 3×15 (each leg)
[rest 30-60seg btwn sets]
WOD
(24min Time Cap)
8 rounds: (45seg ON/ 15seg OFF): *NO MEASURE
Hang L-Seat Hold
Floor Leg Raise
Dumbell Mountain Climbers
