Warmup
- foam rolling
- 5/side worlds greatest stretch
- 5 squat sky reaches
- 5/side yuri’s shoulder warmup
- 10 arch hangs
- 30s ring support hold
- 2 minutes on the erg
- 10 kneeling lean backs
- 10 goblet squats
3 rounds of:
- 5 pullups
- 7 walking lunges per side w/ 35lb and 44lb kb
- 7 ab wheel rollouts
2 rounds of:
- 6 inverted rows
- 6 ring pushups
- 25sec Copenhagen plank per side