Mobility:

Shoulders

Skill:

Ring Muscle-ups

Conditioning:

Option 1-

As Many Rounds and Reps as Possible in 18min of:

400m Run/Row/Ski

30 Plate Hops

25 Hand Plank Plate Taps

20 Straight Leg Raises holding plate in press

15 Goblet Squats with plate

10 Lunges with plate

5 Wall Walks

Option 2-

20min Stroke Rate Row