Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
30 Speed rope skips
+
Build to workout weight for SB cleans and DB overhead walking lunges
* Practice few sets of other movements as you build up
+
@ workout weight
3 SB cleans
10m SB Bear hug carry
1 Rope climb
1 HSW, 7,62
4 Steps DB overhead walking lunge
10 GHD sit-ups
30 Double-unders