WARM UP
3 rounds:
10 push ups
10 hip bridges
10 hanging shrugs
SKILL
3 rounds for completion:
15-20 GHD hip extension
15-20 GHD situps
WORKOUT OF THE DAY
10 to 1 for time:
Floor press
Bar muscle up
RX: (185/125)
55+: (155/105)
Lv2: (205/135)
*Scale BMU to hardest version of pull up. 20:00 time cap.