A. Group warm up
Weighted pull ups
*if you can not do a pull up work on negatives or scap pulls
20 min AMRAP
10 Pistol squats
15 Pull ups
hspu – stack up bumper plates and abmat, 10-15 sec handstand hold, pike push ups.
pistol squats – stand on 25/45 lb plate and work on going into 1/4 or 1/2 depth squat, air squats, squat therapy against wall.
D. Cool down
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