Warm up and Mobility

Part A:
EMOM 30
Min 1: Row or bike
Min 2: Step Ups
Min 3: Pull Up variation
Min 4: Alternating 1-arm Devils Press
Min 5: Rest

**Today’s goals are to keep a moderate intensity and focus on skill work for each minute. If you are doing the Open, choose the kind of pull up/MU you want to practice the most.  For the Devils Press, you may want to consider a lighter DB than usual if you want to keep your overhead fresh for tomorrow, or keep your standard weight but move slower and work on efficiency and breathing.

Part B:
Option 1 –
AMRAP 7
20 Alternating V-Ups
20 Russian Twists
20 Plank Knees to Elbow (slow mountain climber)

Option 2 – Foam roll/lacrosse ball