Warm Up:
Super D Shoulders
Banded Pull aparts
: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
“Elmina Castle”
42-30-18
Ski Calories
Box Jump Overs
-FT-
Extras:
15 GHD Sit ups
100’ Dball Carry
x3