Warm Up and Mobility
EMOM9
Minute 1- 10 Strict Ring Dips
Minute 2- 5-8 Strict Pull Ups
Minute 3- 10 Wall facing Shoulder Taps
“Red Handed”
For Time
20 Cap
400m run
25 Hand Release Push Ups
25 Pull Ups
400m run
25 HSPU
25 CTB
400m run
100ft Handstand Walk or 12 Wall Walks
25 Bar Muscle Ups