Warmup:  ROM, dynamic stretches, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (modify  with box or band if needed.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 more »

Warmup:  ROM, dynamic stretches, 15 dips, 30 sit ups, 30 Supermans WOD: 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 Mins Even – 7 On the toe push-ups Odd – 5 Ring dips Cooldown: roll out and stretch

Warmup:  ROM, 25 ring rows (focus on the hold at the top of the row, hold for 1 -2 secs), 25  pushups, 30 sit ups, 30 Supermans WOD: 50 Strict Pullups (If needed, modify with ring rows, box or band.  No kipping) 100 Hollow Rocks 100 Arch Rocks Rest 2 mins, then EMOM for 20 more »