Mobility: Roll out glutes, quads, hamstrings
Warm Up: Row at 70% pace 500-800 m
Strength:
Gymnastics Skill work, 1 min rest btwn sets
Pull Up Stream:
3 sets 8-10 strict banded pull up
3 sets 10 ring rows, focus on hollow body, pulling rings to chest/armpit
If ring rows are starting to get easy, elevate off box
3 x 10 barbell or dumbbell rows
HSPU stream:
3 sets 5-8 negatives
3 x 2 quality nose & toes wall walks CONTROL CONTROL CONTROL
3 sets max hold frog stand
3 sets around and back handstand pike bear crawl off box
WOD: 100 situps for time
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