9.25

TGU x 5/side
banded good mornings x 20
lateral squats x 10/side
scap pull ups x 10
kip swing x 10

then

A.1 Front Squat; 50×3, 60×3, 70×3, 80x3x2
A.2 BB bent over row x 5×5
B. Kip swing + Kipping High CTB pull up skill work x 5 minutes
+
“dopio espresso”
5 rounds for time:
50 double unders
11 thrusters, 115/75

Cool Down
bench oh stretch x 2 minutes
lizard pose x 2 minutes per leg
pigeon pose x 2 minutes per leg




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