Dynamic- coach’s choice

10 squats- 20 DB arm raises
10 push ups- 20 tuck jumps
10 sit ups- 20 lunges

Work on Kip
Practice- Superman & hollow Rocks
Practice- Hip raises on rig
Practice- shrugs on rig

Thruster
pull ups

10 Minute AMRAP

9 Box jumps
8 Thrusters
7 Pull ups/ ring rows

hammy roll out