BLOG

1)3 rounds

1:00 bird dogs

10 x :02 hanging hollow holds (minimal swing)

1:00 pillar hold (:30L/:30R)

2)Spend 10:00 working on muscle up progressions or ring support holds

-No attempts unless you are ready

3)EMOM x 12:00

min 1: 200m/150m row

min 2:6 bent over barbell rows

min 3:10-15 burpees