Warm up
2 rounds of:
1:00 Singles
30 Seconds active hang
10 Scap pulls
Pike walk to 10 second hang
Then,
2 rounds of:
45 Seconds hollow rock
45 Seconds chest to wall handstand
Wrist prep
Then,
Deadlift 5-5-5+
65-75-85%
Then,
3 Rounds of:
100' sled push
1:00 Plank
Max dips or push ups
200 Meter run
Then finish with:
3 rounds of:
5 Jefferson curls
10 Scap pulls
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