WODconnect

Warm up Workout

  • EMOM x6: 1.) Row/Bike/Ski/Run 2.) Spider lunge + twist 3.) Up & down dog

Rest 1min...

  • EMOM x4:
    1.) 5-8 Active shoulders + Ring row/Pull up
    2.) ~10s. Ring dip hold (straight hands) + 20-30s. Kipping swings

  • Mobility... (5min.)

  • Work on: Ring Muscle ups (5min.)