EMOM x 30 min:
1: Row 20/15 cal.
2: Rest
3: 10 x 20m shuttle run
4: Rest
5: Burpees (6″)
6: Rest
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WOD: Wednesday
Warm up:Mobility: Shoulder rotations/stretchCycle through:Bow & Bend>Inch worm>Dynamic hips>Ankle & calves then,3 minutes of:50 Skips1 Pull-up2 Push-up3 Sit & Reach4 Squats Workout:EMOM x 30 minutes:Min 1. Double-unders 40seconds (Aim for 50) Min 2. 30 second Pull-ups/Push-upsMin 3. Rest *Work for 40 seconds for double and aim to hold repetitions for subsequent rounds. *Complete 30 sec of pull-ups (count reps) straight into 30 sec Push-up (count reps)*Pick a repeatable pull movement- I.e. Kip, C2B. *Score is total number of Pull-ups+Push-ups = Grant tally. *Scale: Pull-ups: Ring rows/Flexed arm hang. Push-up: Incline push-up is always preferred over knee push-ups.