Warm-up
800m Jog @ easy
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0:30 Hang from bar
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
3-5 Pike compression slides
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2 Rounds
8 Box step ups, alt
8 Handstand shrugs
8 Tension swings
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Build to workout weight for Devil’s presses and box step overs
* Practice a few short sets of toes-to-bars, chest-to-bars and HSPUs between sets
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@ workout weight
200m Run
6 Toes-to-bars
4 DB Devil’s presses
200m Run
6 Chest-to-bar pull-ups
4 DB Box step overs
6 HSPUs