1.Warm up

Shoulder Pass Through

Goodmorning Hold Scapular Raise

 

2.Mobility

Cat-Cow

Thoracic Spine Open (Roller)

 

3.Skill

HSPU / Ring Dip

 

4.METCON

For Time (17min cap)

30 Handstand Push up (A.2-3Mat B.Box C.Push up to Pike)

90 Hollow Rock

90/72 Cal Row

30 Ring Dip (A.Band B.Box)