Static shaping Tabata arch holds
Warm up: 3min amrap
5 ring rows, 5 eccentric push ups, 5 scap pull ups
Strength:
EMOM x5mins 4 strict chins-use band/add weight,
rest 3mins then
EMOMx5mins 4 strict dips using boxes/bench/add weight
WOD
25 stoh
50 doubles
20 stoh
40 doubles
15 stoh
30 doubles
-Rx is 50/30kg
Cool down: Wall splits-2mins, Superfriend sh smash-1min each
