Warm-up

400m Run @ easy pace
1000m Bike Erg @ easy pace
500m Row @ easy pace
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0:30-1:00 Hang from rings
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8 Scapula push-ups
8 Scapular pull-ups
8 Table top pulses
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5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10m Sled push @ light
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Build to workout weight for bearhug
* Practice few sets of toes-to-bars, chest-to-bars and HSPUs between sets
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@ workout weight
100m Run
5 Chest-to-bar pull-ups
400m Bike Erg
5 Toes-to-bars
200m Row
5 Handstand push-ups
10m BearHug Carry