A- Roll- Lats + quads
Activate- 2x 7 ring rows + 7 lateral lunges
B- Gymnastics Warm Up #1
400m run
2x rope climbs
3x pull over to support
3-2-1 P-bar complex
5x candle stick to stand up
GHD hip and back ext
Skill
Movement standards
WOD
Fat Cindy
20 minute AMRAP
5 weighted pull ups
10 weighted push up
15 weighted air squats
(w/20# vest m/45# vest)
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