Divide into equally sized sub-groups and rotate through the following stations:
- Hip snap into L-hold (on plates)
- Jump into hollow , arch, big kip (straight arms)
- Low bar Box Hip drive
-->2 mins for each station, work in small sets of 3-5 and then change within subgroup
5-8 min to work on your BMU with suited scaling:
- jumping BMU (from box)
- bandeed BMU (if possible two light bands crossing another)
--> small sets (1-5) sufficient rest in between
EMOM12
1. 200m run
2. 10 Ring rows
3. 20 lat pull downs
4. 30s hollow body hold
In teams of 2 as YGIG per movement
Amrap30
400m run (sc. if not possible in sub 2)
20/15 cal row (sc. If not possible in sub 2)
200m run
12/10 cal Echo Bike