Movement Warm-up Set
500m Row
2 x Sets NFT
10 x HBBS
1 x Max Attempt L-Sit
10 x Vertical Jumps (Top of the pull-up bar or rings)
10 x Spiderman Push-ups
A. Back Squats – 5 x 3 w/2-3 min rest
B. 3 Rounds AFAP:
15 x Front Squats @ 135lb/95lb
20 x Lateral Jumps @ 24inch/20inch
25 x Push-ups
90 second rest after each round
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