Warm Up
3 min air bike @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then
2 rounds
10+10 suitcase deadlifts
15 ring row
10 scap pull ups
5 burpee pull ups
then workout prep 3 rounds :
:30 mod air bike
6 deadlifts , start to climb for starting weight (put 15/10kg plate on bar first round)
3 pull ups / c2b pull ups