WarmUp
AMRAP 3
Alternating with a Buddy:
Buddy 1: 30 Second Bike (Increase Pace Each Round)
Buddy 2: 30 Second Hollow Hold
AMRAP 3
Alternating with a Buddy:
Buddy 1: 30 Second Push-up to Down Dog
Buddy 2: 30 Second Arch Hold
AMRAP 3
Together with Buddy:
100 Meter Run
10 Synchro Sit-ups Prep
T2B Progressions
- T2B/Knee raise/Sit Ups Options
- Scap Pull Ups
- Hollow Hold/Arch Hold
- Kip swing
- Knee Raise T2B
WOD – Every 5min x 4 Rnds
400m Run/2min row or 500m row
10 Cal Bike
15 Toes to Bar
*Option 2
reduce reps
Knee raise
sit Ups
