Prep:
Joint Moblity
+
2 Sets:
15 sec/side Cossack Squat Hold
30 sec Bar Hang
B. AMRAP20
15 cal Row or AB
1-2 Rope Climbs
50 ft Bear Crawl
15 V Ups or Sit Ups
3-4 Roll to Candlesticks
Can modify to be more of a recovery workout or push a little harder if feeling good today.
C. Skill Work / Mobility
Any other Skill Practice or Mobility work