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WARM UP

5 Minutes Bike/Ski/Row/Run

2 Rounds | 10 Minute Cap
10.10 x Worlds Greatest Stretch
5 x Blackburns
10.10 x Side Plank Hip Touch
15 x Banded Pull Apart

PERFORM

6 Rounds | 16 Min Cap
8 x Inverted Row
16 x Push Ups
24 x Air Squats

3 Min Rest

3 Rounds | For Quality
10.10 x Pallof Press
5 x Strict Toes to Bar or 10 x Hanging Crunch
30 Sec Dead Hang