1. Warm up/mobilize
2. Strength
Core
3 RFQ
10 x Single Arm Core Rotation (rings)
10 x Long Arm Bridge Pull Over
3 x hanging knee ups (left, center, right)
3. Skill
HSPU
4. WOD
JT
21-15-9
HSPU
Ring Dips
Press Ups
5. Recovery
LB into chest
1. Warm up/mobilize
2. Strength
Core
3 RFQ
10 x Single Arm Core Rotation (rings)
10 x Long Arm Bridge Pull Over
3 x hanging knee ups (left, center, right)
3. Skill
HSPU
4. WOD
JT
21-15-9
HSPU
Ring Dips
Press Ups
5. Recovery
LB into chest