TUE 7/25/23 WOD

Warm Up - 2 sets:  :20 Samson stretch/leg - 15 PVC overhead squats - 15 supermen - 15 hollow rocks - 15 push-ups - 15 ring rows OR 3-10 strict pull-ups
– Perform all push-ups, pull-ups, and squats with a controlled descent – 5 slow squats – 5 squats (focus on full depth and full extension) – 5 fast squats – 5 abmat sit ups – 5 pushups – 10 kip swings – 3 small kip swings + 3 big kips – 3 kipping pull ups – Butterfly Pull up practice – 5 scap circles – 3 scap circles + ¼ pull  up – 3 scap circles + kick – 3 butterfly pull ups – Mini round:  3 air squats - 3 sit-ups - 3 push-ups - 3 pull-ups

WOD – 20 sec of work followed by 10 sec of rest -
Tabata pull-ups x 8 rounds
Tabata push-ups x 8 rounds
Tabata sit-ups x 8 rounds
Tabata air squats x 8 rounds
Total Reps

Post WOD
:30 pec doorway stretch each side
:30 lat roll each side
1:00 cobra stretch