Warm up
Glute and hip activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)
Shoulder Activation #1
Band pull apart
Shoulder external rotation
Ring shoulder shrugs
Ring rows
Skill
Muscle ups and pistols
WOD
12x Tabata Mash the following:
-Muscle up
-Pistols
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