Warm Up
Cat to Cow x 10
Elbow Scap Push up x 10
Scap Push Up x 10
Inverted Scap Pull up x 10
Scap Pull Up x 10
Skin the cat x 3
Bridge 1 min
HS Warm Up
A. L-Sit on Parallettes 2 x 10 Seconds
Within 3 minutes:
L-Sit on Parallettes
– 2 sets of for 10 seconds
Rest 10 seconds between sets
10s ON/10s OFF for 3 mins
B. Legless Rope Climb 10 Reps
10 Legless Rope Climbs
Complete these 10 whenever you like
C. 5 Rounds For Time of Pull-Up Holds
5 Rounds for Time:
– Pull-Up Hold for 30 seconds
D. Handstand Tuck position
Handstand Tuck position
30 secsScoring: Not Scored
E. Bar Pull Over Max Reps
Max Bar Pull Overs
1 x pulllover + Max Dips on top of the bar
F. Dragon Flag 2 Reps
2 Dragon Flags
