Warm up,
3 rounds for quality
15 ring rows
20 hollow rock
20 superman rock
16 cossack squat or 15 air squats if there’s lack of mobility
1. Emom x5
3-5 weighted strict pull ups
2. Emom x5
5-8 wall facing strict hspu or 8-10 push ups
3. E2,5mom x 3
10 strict presses + 20 push ups
4. 7 min amrap , do this ladder
1-1, 2-2, 3-3, 4-4….
Ohs squats and burpees over bar
