2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
+
2 Rounds
8 Tension swings
8 Handstand shoulder shrugs
8 Reverse lunges, alt
+
1-2 sets of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Build to workout weight for SB over the shoulders, sled and DB bench press
* Practice short sets of HSPUs and toes-to-bars between sets
+
@ 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