2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
10 Air squats
+
2 Rounds
8/side Xiao Pengs (both forwards and backwards)
0:30 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
10 Scapula push-ups
+
Build to workout weight for the overhead squat and hang power snatch
* Practise sets of burpees over the rower, shuttle run turns and burpee pull-ups between sets
+
@ workout weight
14/12 (cal) Row
8 Burpees over the rower
4 Hang power snatches
6 Overhead squats
4 Shuttle runs
2 Burpee pull-ups