WARM UP
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to bar
10 Good mornings
10 GHD sit-ups
MOBILITY & SKILLS
Shoulders – Squat Therapy – Air Squat – Push Ups
CONDITIONING
Each Minute on the Minute (EMOM) in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Score is total number of 1-minute rounds completed, plus number of reps completed in first incomplete round. If you finish all 30 rounds under a minute your score is 30 (next time add +1 rep to each exercise (6 pull-ups, 11 push-ups, 16 squats) each minute, and see how many rounds you can get in 30 minutes).
