WARM UP
5:00 empty sled push
3 rounds:
10 ring rows
10 hip bridges
SKILL
Glute ham raise
3 x 10
Rope climbs
3 x 1
*Scale using PVC pipes to support glute ham raise or reduce to GHD hip extension.
WORKOUT OF THE DAY
3 rounds for time:
100 meter sled push
25 pull ups
RX: (90/45)
*12:00 time cap.