1.) 2 Rounds (0:00-8:00)
- 1:00 Single Unders
- 12 Scapular Pull-Ups
- 8E Single Leg Lateral Box Step Downs
- 8 Narrow Stance Air Squats w/:03 Eccentric + :03 Hold in Bottom

* Allow 6:00 for S.F.P briefing on scaling options and for athletes to prepare.

4.) 4:00 Alternating EMOM:
Minute 1: :45 Standing Straddle
Minute 2: :20E Lizard
Minute 3: :20E Pidgeon
Minute 4: Child Pose

S.F.P. Notes
* Coach Notes: If doing strict pull-ups, perform in sets no greater than 5 reps at a time. Break into even smaller sets if you need to OR even singles, but try to keep moving and accumulating reps for the :45. This piece is all about accumulating volume relative to your current ability. If you barely have strict pull-ups or an RX pistol, please scale so that you can get a significant amount of reps/contractions.

E.S.D. Notes
* Coach Notes: Relax your grip and shoulders. The DB Walking Lunges are performed with dumbbells at your side. This will help us with building grip endurance within our conditioning work but will also challenge your C2B pull-ups. Break your C2B pull-ups into very manageable sets (3-5 reps at a time) so that you can stay consistent.