A. Warm up:
Banded lat stretch
Lunge with lateral rotation
lateral box step ups
into: 5 sets: Ring row + low ring muscle up transition + ring dip
B. 3 x TRI SET
12 Wide grip bent over row (maintain the same load throughout, focus on LAT engagement)
30s chin over bar hold (narrow grip here)
12 Single leg V sit ups
Rest 90s
C. For time: (Time cap 12)
80 lateral box step overs (x1KB 24/16)
80 russian KBS
Max effort wall walks