One Set
Thoracic Bridge Rotation – 5 e/s
Quadruped Leg Extension – 15 e/s
Star Plank – 1:00 e/s
100 Dubs
Then…,
Skills
Double KB Snatch – 4 x 5
Or
Double Kb Swing – 4 x 10
Then…,
Every 5min. x 7 Rounds:
15 Pull-Ups
5 Deadlifts (Climbing)
400m Run
*RX+ is 5 Muscle Ups
*Start around 50% effort and build.