WARM UP
5:00 bike
3 rounds:
10 cat/cow
10 hanging shrugs
10 hollow rocks
5 inch worm push ups
SKILL
EMOM 10:00:
2 wall facing HSPU
*Plan is to progress the volume over the coming weeks.
WORKOUT OF THE DAY
“Chad Prep”
3 rounds for time:
100 alternating box step ups
10 strict pull ups
20 GHD/abmat sit ups
30 push ups
*Everyone does 20 inch height for the box. Scale height of the box as needed. 22:00 time cap.