Warm Up
3:00 cardio choice
then...
5 x deep squat rotation to each side + inchworm with push up
10 x alternating reverse lunge + twist over the leg that's in front
5 x each direction banded walks in a square
then...
2:00 cardio choice
10 push ups
10 scap pull ups
then...
1:00 squat hold


Mobility: hip warm up
https://www.instagram.com/p/B9Wyi1GHAdl/
1. band hip airplanes
2. band kick backs
3. band knee knockers each side
4. band bridging- feet together, feet wide, feet hip width




Skill: back squat

4 sets of 5 reps @ 14x1 @ 65-70%



WOD
4:00 AMRAP
20 air squats
10 TTB or hanging knee raises
4:00 Rest
4:00 AMRAP
5 DB push jerks 50/35 35/20
1 rope climb


March Movement:  Pull Ups
Strength Work

Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps  - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps  https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work

Option A -Complete 5 sets:   15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
                -Complete 5 sets:  feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin.  Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.

https://www.instagram.com/p/B8WxV2WHIsG/

Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round.  rest as needed between rounds.