Mobility:
Shoulders

Shoulder Prehab:
I’s Y’s T’s W’s

Skill:
Toes to Bar
(efficiency, progressions, technique)

EMOM x 12
1) L-sit x 30-45sec
2) Rope Climb x 2-3
3) Roll to Candlestick x 6-8
4) HS Walk x 10-15m (scale to 20 shoulder taps)

2-person team
For total time:
3000m row