Individual Warm-up
Group Warm-up
5′ AMRAP
20 Double Unders / 40 Skips
5 Burpees
10 Box Jumps/Step Ups
10 In place Lunges
Daily WoD
30 RING MUS FOR TIME
30 Ring Muscle Ups a) Bar MUs b) C2B + Ring Dip C) Pull-ups + Ring Dip or aided/ring rows (make them hard!)
After Party
TABATA SIT-UPS
8 rounds of 20 seconds on, 10 seconds off abmat sit-ups
Mobility
Roll Lats