WODScreen

WARM UP

2 Rounds
20s Extended Plank
5 Thoracic Reach Through each Side

– into –

2 Rounds
10 Banded Arm Lat Pull Overs
10 Hollow Rocks
10 Arch Rock

– into –

20 Banded Face Pulls
10 Push Ups on an elevated surface (chest elevated)

BAR MUSCLE-UP 

5 Rounds
3 Straight Arm Jump Ins
3 Transitions with the barebell

– 90s Rest – 

– into –

3 Rounds
15 Hollow Rocks
10 Arch Rocks

– 60s Rest –

WORKOUT

EMOM 12
# 3-5 BMU
# 15/12 cal row
# Rest