Group Warm-up
3 NFT:
5 Pull Ups
15 Jumping Jacks
20 PVC Dislocates
10 Cal Row/100m Run
Strength
ME UB C2B
5 x ME unbroken C2B pull ups a) pull-ups b) Aided Pull-ups OR C2B
*rest 1 min between sets
Score = Total number of reps
Daily WoD
10 -> 1 DOWNWARD LADDER BY 1 (DEADS AND HSPU)
Deadlifts (225/155) a) 185/130 b) 135/95
HSPU a) 1 Abmat ROM b) Box/Banded/Downward Dog
Mobility
Roll Posterior Chain / Lats
Lax Shoulders