Warm Up
Row 100m x5 + burpee penalty (max 6)
Ido's squat routine
5 Strict Pull Ups
5-1 ER Push Ups
10 x 180 hang turn (or 5x 360)
5 x Pull Overs
5 mins hip or shoulder mobility
Strength
Push Jerks
3-3-3-3-3
WOD
Row 100m x5 + burpee penalty (max 6)
Ido's squat routine
5 Strict Pull Ups
5-1 ER Push Ups
10 x 180 hang turn (or 5x 360)
5 x Pull Overs
5 mins hip or shoulder mobility
Strength
Push Jerks
3-3-3-3-3
WOD
20 minute EMOM
Odd: Minutes 15/10 calorie row
Even: 4 Pull ups + 6 Push ups + 8 squats
(Scale the calories and reps if needed)
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