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
200m light run
15 ring row
10 pass thoughs with stick + 5 pause ohs with stick
5 burpee pull ups
then workout prep:
test mu/pull up movements and prep for OHS
then workout prep:
3x10+10m shuttle run + 2-4 pull movement + 4-6 ohs @starting weight