Mobility-Shoulder Prep-Bands/Plates
Warmup-5 min AMRAP:100m run, 5 HSPU, 5 Strict Pull ups
A) Strict Press- Find 3RM, then 3×3 @90%
B) Supinated Bent Over Row- Find 8RM
C) EMOM 16 Mins
Min 1- 5 Muscle ups
Min 2- 25m Handstand Walk/20-30 sec Handstand Hold
Min 3- 30 sec Hollow Hold
*Continue alternating exercises
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