500 Meter Light Row
Followed by 3 rounds:
10 Squat rotations
10 Abmat Sit-Ups
10 Dive-bomber Pushups
Pec Minor Smash + Internal Rotation with barbell - 90 seconds each side (https://www.youtube.com/watch?v=IyeTe-C7q78 start at 1:10)
Dead hang Pull-Up bar hold - 3x20sec (wide, normal, narrow grip)
Calorie Row, Power Snatch 40/25kg
Toes to Bar, Overhead Squat 40/25kg
Unbroken Kipping HSPU (Open standards)
Goal here is to build awareness of how much rest we need to get the following set.
1) 30 for Time
2) AMRAP 5: Kipping HSPU Practice (small sets)
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