WARM-UP
FOR QUALITY
2:00 Cardio of Choice (EZ Pace)
Immediately Into…
AMRAP 5
10 Scap Push-Ups
5 Inch Worms
5/5 T Push-Ups
20 Hollow Body Flutter Kicks
WOD
EMOM x 15 MINUTES
MIN 1 – :50 Cardio of Choice
MIN 2 – :50 Max Sit-Ups**
MIN 3 – :30 Max Dips into Max Top of Dip Hold**
**Weighted Sit-Up Optional
***Strict Dips Optional
POST WORKOUT STRENGTH
5 Sets
3 OH Squat @ Moderate-Heavy
15 Banded pull-apart
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