Warm Up:
Mobility
1 t & b rig to redline:
bear crawl
crabwalk forward one length/crabwalk backward back
sets of 10 of each:
active/passive hang
scap push ups
birddog
banded face pulls
(standing) wall slides
WOD: JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Rx2:
Neg HSPU (abmat allowed)
Neg Ring Dips
Push Up
Rx3:
Box Walkout to plank and back to pike
Box (or off barbell) dips
Lowbar or neg push ups
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