WARM UP

3 RFT

1 min of jogging, biking or rowing 

7-10 sit-ups

5 shoulder pass throughs, pvc pipe

15 secs high plank hold

15 secs superman hold

15 sec hollow hold

5 ring rows or pull-ups or push ups

LIMITED EQUIPMENT

3 rounds for time of:

Run, 400 m / SU 90 secs / DU 90 secs

21 Hollow Rocks

7 Low Ring Muscle-ups or 7 Tempo Push Ups 3 – 1- 3 -1 

NO EQUIPMENT

3 rounds for time of:

Run, 400 m / SU 90 secs / DU 90 secs

21 Hollow Rocks

7 Tempo Push Ups 3 – 1- 3 -1