WARM UP:
2x’s
20 Banded side steps over 45# plate
10 Slow controlled banded squats
5 Push ups w:03 negative
:30 Bar hang
5 Jumping pull ups
5 Jumping pull ups w/ :03 negative
:10 Chin over bar hold
10 Downdog HSPU
:20 Handstand hold w/good position
SKILL:
3×10 banded kickbacks per leg
3×10 front and lateral delt raise w/plates (2.5-7.5lbs)
WOD:
5 Min AMRAP of:
15 Pull Ups
10 Alternating Pistols
5 HSPU
(2:00 rest)
Repeat for 3 total rounds