Tuesday Feb. 9, 2021

Warm Up
Mobility: 
Wall Hinge Stretch 1:00
Banded Ankle Mobility :30/Side https://www.youtube.com/watch?v=dretpZrXvIo 

Bike/Ski x 1:00
Reverse Sit-ups x 10
Scorpion x 20 (Total)
Straddle V-ups x 10  https://www.youtube.com/watch?v=w7-p5xzxA6g
Kneeling Thoracic Rotation x 10/Side https://www.youtube.com/watch?v=ND-CrO2x2DQ
Ring Rows x 10 

Strength/Skill
Alternating Row/Pushups (pull-push)
Alternating EMOM 12*
Even: 10/8 Cal Row (no bike/ski on this – stagger to share the rowers if needed)
Odd: 8/6 Pushup variation** (HSPU > Deficit Pushups > Pushups > Box Pushups, etc.) 

* Stagger so everyone has a rower (i.e., partner up and one person start with pushups while the other starts on the rower)

** Choose the pushup variation that will be challenging but doable all six cycles

WOD (Strict 20-minute time cap)
8 Rounds
30 Double Unders
20 Air Squats
10 Burpees 

F: 6 Rounds; Single Unders
P1: As written
P2: 7 Rounds
C: 5 Devils Press for Burpees (50/35)