Warm up
A- Mash- hips + t-spine
Activate- 2x 7 ultra wide underhanded pull ups + banded plank walk
B- Gymnastic Progression Warm Up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension
Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension
Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension
Skill
Movement standards
Partner WOD
25 minute ping pong
5 lateral lunges + walk out with 3 push ups
2x 10 T-bar towel rows w/50# m/90#
2x 15m lateral sled drag w/100# m/180#
Ohh My God Your Still missing this app Blacksmith Mod Apk
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