WARM UP 2X'S:

  • Short Lap
  • 10 boot strappers
  • 5 Burpee Broad Jumps
  • 3 wall walk ups
  • 5 pull ups

Mobility:
4 min Shoulder Rotator Smash and floss

Skill:
3X8 GHD sit ups.
Scale: Med Ball Sit ups.

Workout:
20 min AMRAP
Short Lap
5 Muscle Ups
10 HandStand Push Ups
20 Double Under's

Scale Muscle ups to 2:1 Dips
Scale HSPU ROM or do strict press
Scale DU's to 2x's Singles

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