Movement midline mobility
Tabata 2 rounds of alternating movements. Rest 2 min between rounds

– Hollow hold
– Side hold
– Superman hold
– Other side hold


Practice kipping pull ups, and butterfly pull ups

If you don’t have a strict pull up just practice the kip and do 4-5 sets with 15 reps of ring row

5 rounds for time of:
– 10 Chest to bar pull ups
– 15 Overhead Squats 30/20kg
– Row 250m

L1: 50/35kg
L2: RX
L3: Pull ups, 20/15kg
L4: Rind row, frontsquat 20/15kg