A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Pike Stretch
1 minute Roll out Lats/side
1 minute Pec smash with lacrosse ball
20 Bird dogs/side
5 minutes technique work (coach led)
B) 10 minutes of work on Muscle Up technique.
C) 5 rounds for best time:
400 m run
2 minute rest.