Warm up
2 rounds:
30s rotator cuff stretch
30s scap pull ups
30s PVC dislocates
30s wall sit hold
30s planking shoulder taps into:
AMRP 4
1,2,3….
High/ low ring muscle up turnovers
strict pull ups
On minute 5 – accumulate a 3 minute L sit hold
5 sets:
1 minute ME Box step ups KB in goblet position
1 minute ME DDB split squats (swap leg after 30s)
1 minute Triple/double under practice
Rest 2 minutes
When all sets have been completed:
50 hollow rocks into a max effort L sit hold