5:00 BikeErg @ easy
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2 Rounds
30 Speed rope steps
5 Scapular pull-ups
8 Tension swings (sponge/block between feet)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
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1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
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Build to workout weight for thrusters and power snatches
* Between sets: 1-2x 5 Chest-to-bars, 25 Double-unders
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@ workout weight
5 Thrusters
5 Chest-to-bar pull-ups
3 Power snatches
30 Double-unders
20/15 (cal) BikeErg