2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB push press and sandbag cleans
* Practice few short sets of toes-to-rings and box jump overs between sets as you build up
+
@ Workout weight
10/7 (cal) Row
6 DB Push press @ 2 x 22.5/15kg (50/35lbs)*
8 Toes-to-rings
10/7 (cal) SkiErg
4 SB cleans @ 68/45kg (150/100lbs)
6 Box jump overs