Warm Up
CrossOver Symmetry Activation
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
200m jog/light run
10 ring row
5+5 single arm ring row
:10 ring support hold + 2 ring dips
10 scapula pull ups

then test 1 rope climb and ring mu or strict c2b/pull up