Warm Up:
20 Pass throughs
Mini band: 3 Point Shoulder touches
:15 Straight arm lat pulldown
:15 ASQ
:15 In-n-outs
:15 Lunges
x4
Strength:
OTM-Alt-9 min
3-5 MU Transitions
3-5 Kip Swings (ring or bar)
3 V-Ups+5 Hollow Rocks
“Dead Men Tell No Tales”
6-5-4-3-2-1
MUs
FSQ (H)
-FT-
Extras:
4×50’ Walking KB Lunges
3×15 GHD Sit ups