GPP

Standard Warm Up:

WARM UP:

Super Set:

3x10 heel elevated GS w/ pause

(33X1)

3x10 chainsaw row

(33x1)

3x5 Hindu push up

FOCUS:

6-8x single leg box sat w/ pause just above box

(3333)

3-5x max effort eccentric pull up

3 sets; 2 min rest 

SECONDARY MOVEMENT:

10 min AMRAP:

+2 ladder

 DB Renegade Rows + DB box step up + Cals 

CORE:

5 min FLR

*minimal drops

COOLDOWN:

3-5 min Easy Pace Cardio

3-5 min foam roll/stretching