Warm Up
3 rounds

10 mountain climbers each leg

20 Lateral Band Walks/side

10 banded air squats

10 Tall Kneeling to Standing (5/side)



Mobility
prone PVC lift offs x 15 reps
standing hollow banded pull- downs x 15 reps
wall slides x 15 reps

Primer
Super Set: 3 rounds

1. banded RDLs x 6 reps building in load https://youtu.be/2SjPhD-Zsag
2. active hanging shrugs/ kip swings/ air chair swings/ ring swings x 5-7 reps


WOD
"One More Road to Cross"
20:00 EMOM
min 1- heavy deadlift x 1-2 reps
min 2- gymnastics choice x 3-5 reps or highly technical (muscle ups) 1-3 reps