A. WARM UP
Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Duck walk exercise 30sec
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
Band Pass Through 30sec
Scapula Pull-Up 10 reaps
https://www.youtube.com/watch?v=sfTsgt-a63cScoring: Not Scored
B. CORE
2 RNFT :
10 sec Band Hold Dead Bug
10/10 Band Dead Bug
10 sec Hold Glute Bridge Glute
10 Glute Bridge
CASH OUT: 15/15 Single Leg Hip Hinge
https://www.youtube.com/watch?v=11I-ZWWNGDIScoring: Not Scored
C. PART A
10-8-6-4-4-6-8-10
Front Squat
https://www.youtube.com/watch?v=uYumuL_G_V0Scoring: Not Scored
D. "PUT A RING ON IT"
10 Rounds For Time:
3 Muscle-ups or 6 Pull-up or 9 Ring rows
6 Front Squats
9/6 Cal Bike or 15/9 Cal Row
***Please pick the weight that you can controlScoring: Not Scored