Group Warm-up
3 NFT:
2 min on a rower, bike, treadmill or jump rope.
10 5 second pause air squats (hold at the bottom for 5 seconds) followed by 10 jumping air squats
20 Trunk twists
10 Walking lunges
3 Pull-ups / ring rows
Strength
UB C2B
5′ to find Max unbroken C2B or next best pulling motion
Daily WoD
DOWNWARD LADDER: MUS AND AAB
5 Bar MUs a) x3 C2B b) 3x Pull-ups c)aided or ring rows
25/22cals AAB
4 Bar MUs
20/18cals AAB
3 Bar MUs
15/12cals AAB
2 Bar MUs
10/8cals AAB
1 Bar MU
5/4cals AAB
Mobility
Roll Lats / Quads