Part A – Warm up
2 Sets
Squat Hold w/ single arm rotation x5 ea. side
Samson Stretch Lunge x4 ea. side
EMOM For 9 Min Do:
Min 1 – Gymnastic Kip x10
Min 2 – Wall Squat x5 + Goblet Squat x5
Min 3 – Protracted Push-up Hold x30 sec
Part B
AMRAP In 20 Minutes Of:
20 Pull-ups
20 Overhead Squats (95/65)
20 Kettlebell Swings (53/35)
20 Push-ups
