WARM UP:
2:00 Jump roping
20 Downward dog shoulder taps
:30 Hollow body hold
10 PVC hip power snatches
10 PVC hang power snatches
10 PVC power snatches
20 Downward dog shoulder taps
:30 Hollow body hold
SKILL:
3 Sets all the way through:
50 foot HS walk
-30 Total shoulder taps
-5 Wall walks
10 Unbroken ring dips
15 L sit drills
15 Hollow body pull downs
(Rest :90)
WOD:
3 Rounds:
75 DU (1:30)
10 Power Snatch (115/75)
20/15 Calorie Bike