Warm Up:
:60 Child pose
:15 Down dog
:15 Burpees
:15 Hollow Rock
:15 Band Bicep Curls
x4
Strength:
:15 Active Hollow Hang
:15 Rest
:15 Beat/Kip Swings
:15 Rest
:15 Chin Over Bar Hold
:15 Rest x3
“Rock-a-Doodle”
250m Ski
12 Tuck Ups
16 Commando rows (H)
4RFT
Extras:
3×12 Lat Pulldown
4×20 DB Alt OH Press
Crossover Symmetry