WWARM UP: 20secs 10sec off:
banded Scap pulls, side bear crawls, mountain climbers x 20
Strength EMOM x 15mins:
Min 1: vups x 10-12(weight if needed)
Min 2: 30 sec pvc arch holds
Min 3: Max pull ups/ eccentric x 3-5(focus on external rotation and keeping midline engaged)
WOD
10-1:
kb lunges(5/5, 4/4 etc)
Ttb/knee raises
+ 20 doubles each round (scale is 5 doubles)
