Warm Up:
Row 200m
Assault Bike 15 Calories
Ski 200m
Stretch & Mobilise

Pulling, Pressing & Squatting Mobilisation

Movement Tekkers & Demos

Set-Up & Practice

WOD:
5 Rounds for Max Reps of:

20 Seconds of Chest to Bar Pull Ups
30 Seconds of Front Squats @ 50/70kg
40 Seconds of Single Arm DB Shoulder to Overhead @ 15/22.5kg
(switch arms after every 5 Reps)

90 Seconds Rest

* Scale C2B for regular Pull Ups, Band Assisted or Jumping PU’s or Ring Rows
* Scale WEIGHT as needed