Warm-up

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
Practise the burpees to a target
+
2 Rounds
2 Ring muscle-ups
4 Burpees to a 12′ target
12 (cal) Row