2 rounds
10/side Xiao Pengs
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
+
2 Rounds
8 Box step ups
8 Push ups
8 V-ups
+
Practice few sets of toes-to-bars/HSPUs/Box jump overs
+
@ Once through
300m Row
4-8 Toes-to-bars
8/6 (cal) SkiErg
4-8 Handstand push-ups
8/6 (cal) Air bike
4-8 Box jump overs