WARM UP 2X'S:  

  • Short Lap.
  • Up and back bear crawl
  • 10 PVC Good Mornings
  • 10 Air Squats 
  • 10 Wall Pull Ups
  • 5 inch worm walk outs
  • 10 hollow rocks 

Mobility:
5:00 min Banded lat stretch on the rig & LAX Deltoid smash on the wall

Skill:
10 mIn Planche Practice: elevate feet with partner or on box. 

Workout:  
1 Round for time: 
500m row
50 air squats (full ROM)
40 Push Ups
30 KB Swings 20/24KG
20 Burpees
10 Pull ups
500m row
 

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