Skater squats x 5/side

lateral squats x 10/side

single leg DL x 10/side

scap pull ups x 10

Support shrugs x 10

 

then

 

Monday

A.1 Back Squat; 50×3, 60×3, 70×3, 80x5x2

A.2 L-sit rope climb x 1 x 5

**or sub in L-sit hold on rope with arms in tucked position for 10-15 sec.

+

600m row

30 Front squats @ 115/75

600m row

30 S2OH @ 115/75

600m row

 

optional finisher:

2 rounds

10 hollow rocks

10 arch rocks

20 seated russian twist (no weight)

 

Cool Down

twisted cross x 1 minute per arm

wall stretch x 60 sec. per leg

pigeon pose x 60 sec. per leg