SWOD

3 sets of:
5 Pull Up Negatives
Max L-Sit

WOD

For time (16 min cap):
50 Ring Rows
50 Burpees
50 Alternating Lunges
50 Abmat Sit Ups

MOBILITY

2 sets of:
60 sec Front Split – right
60 sec Front Split – left
60 sec Side Split

……….

BURN

4 Rounds of:
(30 sec work, 10 sec rest)

Side to Side Taps
Knee Repeat – 5 low 5 full (right)
Knee Repeat – 5 low 5 full (left)
Plyo Jump Squats
Squat to Sit
Toe Tap to Box
Lateral Mountain Climbers (hands on box)
Lateral Jumps