5/2 Friday

Body weight Warm Up #1

3x 10 reps

Explosive reverse lunges (bring knee to chest)

Shoulder tap push-ups (cross-body)

3 tucks + 1 v-up

3 straddle reach throughs + inchworm

Ring/TRX/ sheet rows

Pop squats

Skill

Movements and modifications 

WOD

3 rounds of:

10 strict pull ups/ 20 rows (ring/TRX/bands)

10 strict ring dips/ 20 box or bench dips

10 weighted step ups