2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
4 Pike compression slides
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
8 Handstand shoulder shrugs
10 Reverse lunges, alt
+
Build to workout weight for SB over the shoulders and DB walking lunges
* Practice wall-facing HSPU, strict toes-to-bars and rope climbs between sets.
Rope climbs (quick tips)
+
@ workout weight
2 SB over the shoulders
1 Rope climb
200m Run
10m DB walking lunges
10m Sled backwards drag
400m BikeErg
4 Wall-facing HSPU
4 Strict toes-to-bars