Mobility

  • Wall Hip flexor stretch

Warm Up X2

  • Jump rope x100
  • 10 Squats
  • 10 DBPP
  • 10 jump pullups

Skill

Wall pullup transitions (Ninja Warrior Cliffhanger) or:

Chin-Up: 5 x 8, straight sets @ 8-9RPE, strict 1:30 rest

Workout

3 rounds for time:
Run 1 long lap
20 Push-Ball (20/14#)
1:00 front plank

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