Warm Up-run 400m as a class
Mobility- subscap smash-2min each side
Movement Prep- scap control-5mins
Strength:Pull up progressions
Level 1: 15 strict chins
WTD pull ups 5×3
Banded muscle up control
Level 2: 10 strict chins
5×5 sec eccentric
10 horrizontal ring rows
10 red band chins
Level 3: 30sec dead hang(active scaps)
10 upright ring rows
10 purple/green banded chins
WOD:3rnds
1min air squats
Rest 30 seconds
1min stoh @40/20
Rest 30 secs
1min doubles
Rest 30 secs
