Warm Up
50 DU's
1 min Crab Hold
10 Serratus wall slides
1 min trigger point lat/arm
30 sec dead hang
Back Bend wall walk x 4
20 Scap Pull ups
20 Scap push ups
A.
10 Min EMOM
1) HS walk/ramp/turns etc
2) Kip/butterfly any movement
Pick a skill that you need to focus onScoring: Not Scored
B. 3 – 5 Rounds
3 – 5 Rounds
15 Narrow grip pull ups
10 straddle kick up attempts
15 dips (straight bar)
4 around the worlds
2 back hip circlesScoring: Not Scored
