Warm Up:
Foam Roll Pecs/Lats x :30 ea/group ea/side (2:00 total)

Accumulate a 1:00 hang from pull up bar (pronated)
-Scale to ring hold as needed

2 Rounds:
5 ea/ Half Kneeling SA DB Press
5 ea/side Turkish Sit up (just the first phase of a TGU)
Row/Bike Run x :30 (increase speed on round 2)

-Discuss Support/Plank “Points of Performance”

Workout
15 Min AMRAP for Quality
:20-:30 Support Hold or Ring Plank
:30/ea Single Arm OH Hold
:30/ea Side Plank
Row/Bike x 2:00

Outside:
15 Min AMRAP for Quality
:30 Weighted Plank
100 Foot ea/ Single Arm OH Carry
100 Foot ea/Single Arm Farmers Carry
Run 200-400m