Warm-up:
Run or Row
10 Yoga Push ups
15 Matrix Turns
Crossover Symmetry
15 Good mornings
Backwards Bear Crawl Down
Crab Walk Back
15 Hollow rocks
Handstand Practice
Strength:
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 2 sec descend
WoD:
For time:
Row 1000 Meters
20 Burpee box Jump Overs
30 Ring Dips
40 Push-Ups
Mobility:
Mash triceps on racked barbell
Lax to Shoulders
Roll Posterior