Mobilize, then: 20 steps banded monster walk (foreward/backward)
20 lateral banded walks (both ways)
10 banded squats
1:00 minute plank

A.)

Take 20 minutes to build to today’s 1-RM Front Squat

B.)

EMOM 10

1-3 ring muscle ups

*If you don’t have ring muscle-ups, then complete the following:

Four sets of:
Muscle-Up Transition with Feet on Box x 1-3 reps
Rest 20 seconds
Static Ring Hold x 20 seconds (may use feet to assist if needed)
Rest 20 seconds

Posterior Accessory Work
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps
Rest 60 seconds
Face Pulls x 15 reps
Rest 60 seconds