Warm Up
2 sets
20 bodyweight hip thrusts
15 seconds/side single leg hip thrust isometric hold
10 banded lateral plank walk/side - use yellow mini band
5/side banded 3 way wall taps- use yellow mini band
https://www.instagram.com/p/B5x9IM1nMjo/


Pull up work
A. warm up with 1 set of 2:00 standing hollow pull downs
(quality over quantity)
B. toe assist pull ups 5 sets 2,2,1,1,1
C. hanging active shrugs 4 sets of 30 seconds
(To make more difficult you can either jump up to chin over bar then slowly lower with 30 sec at bottom of hang, doing the shrugs. You can also put small weight between thighs or wear weighted vest)
(rest 20sec between sets)

WOD
"Venti"
17:00 AMRAP
20 wall balls 20/14
20 alternating DB snatch 50/35 35/20
20 box jumps 24/20"
20 single arm DB push press 50/35 35/20
20/15 cals row

Cool Down
1:00 bound angle
1:00 each side single leg forward fold
1:00 saddle pose