Prehab

upper body dynamic

MetCon

24:00 EMOM

a. :30 row

b. :30 double unders

c: :30 bike

d. :30 pull ups

Strength

Skill Work

12:00

3-4 sets

handstand pushup progression/practice (handstand holds, pike pushups)

pull up progressions/practice (strict/kipping/kip swings)