Warm Up
3 Rounds
4 Hanging Scap Retractions
8 Band Good Mornings
4 Quadruped Extension& Rotation/ side
8 Spider Lunges
2 rounds
4 Toes to PVC (V-Up keeping arms straight)
8 Hollow Rocks
8 Arch Rocks
2 Rounds
4 Kip swings (work for maximum elevation with Straight arms)
4 Kip to Hip Bridge
Skill (25 Min)
5 Rounds
2-4 Band Bar Muscle Ups*
8 Heavy Russian KB Swings
:15-:30 accumulated L Sit (scale to both knees tucked or single knee tucked on paralletes or boxes)
Rest ~2 minutes after L sit completed
*Scale up to 2-4 Bar Bar Muscle Up attempts or Max unbroken Bar Muscle Ups
Mobility
1 Min OH Band Stretch/side
4 rounds
:30 Cobra stretch
:30 Childs pose
