Squat, burpee, pull up
Warmup
-2 min jog in place
-20 scapular pushes
3R
-10 five second descent air squats
-4 inchworm to cobra *
-3 hip rotations each direction
-5 push ups
3 Rounds
WOD 1
4R
4 min AMRAP
-20 side to side squat
-10 burpees
-1 min rest
WOD 2
5 Rounds
Every 90s
-max pull in 25 seconds *
* keep shoulders down and back in cobra. If you can’t straighten arms, then keep elbows bent.
** Pull can be scapular pull ups, strict pull ups, ring row, “sheet rows”.