Mobilize, then:
Crossover symmetry activation
A)
emom 6 (alt)
1) 3 air chair swings (drive knees to bar)
2) 3-5 strict ring dips
*rest 2 minutes
Emom 6 (alt)
1)3-5 bar muscle ups
2)3-5 box jumps 36/30
C.
Every 10 minutes, for 30 minutes (3 sets), complete:
Assault Bike x 40/30 calories
15 Toes-to-Bar
Run 400 Meters
50 Double-Unders
C.
Three sets of:
10 straight arm pull downs w/ bands on knees
Rest 45 sec
Pallof Press x 10 reps per side
Rest 45 seconds
Hollow Body Hold x 30 seconds
Rest 45 seconds