Prep
Skipping drills 5 min
3 position lower body prep with band
10x each Scapular pull ups, Hollow rocks and super mans
Strength
5-10 T2B EMOM for 10 min
Conditioning
Tabata of;
Box jumps
Muscle ups or Rig dips
Back extensions
Pistols or Air squats
Recovery
Row 500m at an easy pace
25 Baned air squats
Sub scap smash
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