ROLL
Triceps, Lats, Quads plus inner and outer, Calves, Traps
MOBILITY
Shoulder Sink,
Ankle Work
Shoulder Clock
ACTIVATION
Shoulder Circles
Hanging Depression
Hollow Holds
Reverse Butterflys
10 Single Arm DB Rows Each Arm
STRENGTH / SKILL
Practice Kipping Ring Pulls
Negative Ring Pulls
WOD
2 Sets of
5 Minute AMRAP
5 Push Presses (135 / 95)
5 Burpee Box Jumps (24/20)
Rest 3 Minutes after the 5 min AMRAP set
