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WARM-UP Dynamic Warm-Up & WOD Prep


"Pancake" - Hip Mobility


Handstand Push-Up 3 x 5

WOD "Fourfold" - 4' AMRAP x 4 Rounds:

30 Air Squats

20 Russian Twists

10 Push-Ups

Remaining Time:

a) Max Cal Row

b) Max Burpee Box Jumps

c) Max Wall Balls

d) GHD Sit-Ups

2' Rest After Each Round

"The only difference between feedback and criticism, is how you hear it."

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