WARM UP 2 X's

  • Short lap
  • 10 Jumping Pull Ups
  • Up and Back Walking Lunges
  • Up and Back Bear Crawl
  • 10 Hollow Rocks

Mobility:
5:00 min- Banded Heel Cord Posterior Bias (see mob poster)

Skill: 3X8 GHD Sit Ups 3X12 Pistols (scale as needed up or down)

Workout:  
4 rounds for quality:
6 dead hang pull ups (scale as needed but make the movement challenging)
30 DU's.
10 AB wheel roll outs

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