A) – 2×20 banded leg clamshells
– 10 shoulder YTW sets
B) 10 min. every 30 sec.
:00- 3 strict PU to Butterfly pullthrough
:30- 3 Feet together PVC OHS
C) C1) 12 min. Every 2 min. – 6 burpees + 4-6 bar MU as able
*focus is positions while breathing
C2) 5 sets of 3 each leg – Pistol w/2 sec. pause at bottom
D) 6 sets of 10e/side – barbell rows on ghd at parellel