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Warm-up

2 rounds:
1 min of each:
Row
Dowel Passes
Alternate between: 3 active shoulders + 3 scap pushups

Technique (No Measure)

EMOM X 24:
1- 2 TGU Bridge/ arm
2 – 10 Box Jumps
3- 3 beat swings into 5-7 kipping pullups
4 – Wall Climbs x 2 or Plank x 30 seconds

Core

(10 min)
3 sets:
20 situps
30 second plank
Rest 30 sec
20 flutter kicks
30 second plank
Rest 30 sec

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