Warm up X 2

  • Short Lap
  • 10 Jump Pull Ups
  • 10 Precision Jumps 4-6 feet
  • QM Up and back any style

Mobility:
Hold Bottom of Squat, accumulate 4 minutes

Skill: 10:00
Alternate :20 of handstand and L-Sit EMOM (hanging or pressing L)

Or if you weren't here Wednesday: Weightlifting
Work up to a heavy 5
Deadlift 8-6-5-5-5 
Start at 40% of 1RM, then scale up to ~ 90% by the last set of 5

Workout:
21-15-9

Burpees
Pullups 

Ring Dips

Foam roll lats for any remaining time

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