Accessory Work
Perform 10 legless rope climbs or 15 normal climbs for quality. but make yourself some calculated rest times. Lets say try to go for
new rep every 30 sec or every 45 sec.

Accessory Work
3-4 rounds
12-16 V-ups
12-16 deadbugs
12-16 alt leg v-ups
:30-45 Side Plank R/L
rest 1-1.5min

Cool down
2-3 min light cardio
2+2 min upper trap smash with tennis/lacrosse ball
10 lunge elbow to floor strech + torso rotation
1+1 min pigeon pose strech