Footstraps
- Banded lunge stretch (FF) + Bent leg lunge balance x 2
- Tension foot mount + Box climb [5] x 3
- Banded hamstring stretch (FF) + Straps front split [30,90 sec] (w/ spin) x 2
- 8 rounds of:
- 18 weighted walking lunges
- 1 min rest
Pull-up/Muscle-up
- Incline row [5,10] + Bench Dips [7,10] x 3
- Lock-off [5,7] x 3 sec hold + prone shoulder hinges [3,5] x 2-3
- Dowel crucifix (FF) + Ground support muscle-up [3,4] x 2