Warm Up:
· 500m Row
· 10 Hip 90 Openers
· 10 Over and Under PVC Pipes
· 10 S/A Banded Pull Downs
· 10 S/A Banded Chest Press
· 10 Rack Supported Squats
· Coach Led WOD Exercise Technique
Cindy: AMRAP in 20 mins
Rx:
5 Pull Ups
10 Press Ups
15 Air Squats
Scaled:
5 Jumping Kipping Pull Ups / Banded
10 Press Ups (From Knees)
15 Air Squats
Cardio: 500m Row / 2 mins rest x 3 – 5 sets
Your Goals: work through your plans
Coaches Pick: Coach can pick anything
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