Kelly smashing HSPU like you read about.
Warm Up
General (5:00)
*Coaches Choice
Mobility (5:00)
-Hip Complex
-Up/Downward Dog + Hip Opener
-Side Lunges
-Arm Circles & Bear Hugs
WOD Prep - 15-20:00
1. Ring Dip Review/Drill
2. Rowing for Calories
3. 2 Rounds:
Rd. 1 - Casual Pace:
Row 5 Cal
5 Wall Ball
5 Ring Dip
5 Burpee
-Rest 1:00-
Rd. 2 - Increasing Tempo:
Row 3 Cal
3 Wall Ball
3 Ring Dips
3 Burpees
-Rest 1-2:00-
WOD - Primary Focus
"Control Freak"
4 RFT:
15/10 Calorie Row
15 Wall Balls (20/14)
15 Ring Dips
15 Burpees
Accessory - Secondary Focus
Mobility and Core work - you pick