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Warm Up;
2:00 bike, row, run or jump
Tricep opening extensions

(watch video at 1:30 and on for the tricep exercises)
Shoulder opener with PVC on rig x :30
KB single leg RDLs x 8 each side
Superhero complex x :20 each position (spiderman + superman)

Skill: Front Squats with a pause
8:00 EMOM every 2:00
4 reps front squat with a :03 pause at bottom
No subtle bouncing when initiating the recovery in order to stand more easily.

Five sets of:img_4576
20 cals on assault bike or rower
then pick:
C2B pull ups 8-12 reps
Pull ups 8-12 reps
Ring dips 6-10 reps
Bar muscle ups 6-8 reps
Ring muscle ups 2-6 reps


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