Warm up(0:00-10:00)
:30 sec row/bike slow
:30 sec pass through

:30 sec row/bike moderate
:30 sec halo

:30 sec row/bike fast
:30 sec pvc press

Mobility(10:00-15:00)
Shoulder distraction-1:00 min per
Chest stretch-1:00 min per

Skill/Teach(15:00-25:00)
Pull up-
Long hollow body
Prep:
10 scap pull ups
3 kip swings
1-3 strict pull-ups
3 pull ups

Hspu-
Hand placement-think pressing front rack position.

Bike-
Knee over pedals, use arms

Row-
Full range of motion, quick handle return

Metcon(35)
“Pump It Up”

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Schwinn Bike or Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

Opt(12)
5x100m shuttle sprint
3x2 strict/bench heavy
3x6 dips ring/bar

Finisher
30 cuff iso
30 t raise w/5 sec hold every 5 reps
60 sec plank
60 rtw