WARMUP
## 2 Rounds
### 20 Seconds of Work
Air Squats
Push-up Plank (On Hands)
AbMat Sit-ups
Air Squats
Hollow Hold
Arch Hold
Air Squats
Right Side Plank
Left Side Plank
*10 Seconds Rest Between Movements*
# MOBILITY
## Tabletop Stretch: 1 Minute
## Chest Stretch: 30 Seconds Each Side
# TEACHING
## Push Ups
### Movement Prep
20 Second Top Hold
15 Second Middle Hold
10 Second Bottom Hold
5 Push-ups
### Movement Subs
* Reduce Reps
* Elevate Hands to Box or Bench
* Knee Push-ups
## PULL-UPS
### Movement Prep
10 Scap Pull-ups
15 Seconds Hollow Hold on Bar
15 Second Arch Hold on Bar
15 Second Tight Kip Swings
1-3 Strict Pull-ups
3 Kipping Pull-ups
### Movement Subs
* Reduce Reps
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows
WOD
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
