Sonie

A.  Take 15-20 minutes to practice any pull-up variation (Strict, Bar Muscle-ups, Kipping, Butterfly)  

B1.  Bulgarian Split Squats – 3 x 8 (R/L) w/30 Sec Rest 

B2.  GHD Sit-ups – 3 x 10-15 w/30 Sec Rest 

B3.  Weighted Pull-ups (any grip) – 3 x 10 w/30 Sec Rest 

B4.  HSPU – 3 x ME (Strict or kipping) w/30 Sec Rest 

C.  Recovery WOD 

5 x 4 Min Rows @ 75% w/2 Min Rest 

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