Mobility:
Shoulders
Skill:
Bar Muscle-up
10min progressions

Workout of the Day
500m Run or Row
25 Russian Twists (25/15 slam ball)
100m Single Arm Overhead KB Carry (50R/50L)
60sec Plank
500m Run or Row
25 Ball Slam Sit-up (25/15)
100m Double KB Front Rack Carry
60sec Plank
500m Run or Row
25 Tuck-ups
100m Suitcase Carry + Waiter’s Carry*
60sec Plank
*Hold a heavy KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; switch arms at 50-meters

Finish:
3rds
15 Weighted Pull Backs
30 Banded Hamstring Curls