-Warm Up-
2 rounds
1 min bike or row
10 shoulder openers
5 goblet squats
20 shoulder taps
5 lateral step ups
3 wall walks
-Strength-
4 x Complex:
20 sec Hs hold
5 strict hspu (Head to mat)
10 sec hold
Max Effort Kipping HSPU
Strength WORK
5 sets superset:
8 Seated db press
10 Reverse inverted cross
15 Weighted Hollow Rocks
-WOD-
10 minute cap
15-12-9
Front Squat
HSPU
