Warm up: 300 m row, 2 x 5 dips, 10 push ups, 15 sit ups, 20 half burpees
Skill Focus: Recovery work—banded shoulder work, foam rolling
Work on iso holds (rings, L sits, pillars, hs hold)
WOD All levels:
3 rds 1 min on:
L sit hanging from bar (straight leg for those that can, bent leg for those that need to)
band tri ext
band pull aparts
butterfly sit ups
push ups
rest
Score push ups/sit ups/total time held
