2 sets:
1 minute 90/90 swivel
30s/side hip flexor stretch
2 sets:
5/5 T-spine rotations
5 bench T-Spine reach backs
2 sets:
5/5 side lunge to curtsy lunge
30 seconds hip flexor march
Every 2:30 minutes x 4 sets:
6 Front Squat
S/S
12 ring rows
5 rounds for Quality:
20 alt. box step ups
10/10 single arm banded row
20 KB swings
30-40 seconds weighted plank
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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