Warm up
3 minutes toe raises
Then
5 minutes hero pose
Then
Three rounds
60 second supinated hang
30 second oh March L
30 second oh March R
Then
2 rds
10 deck squats
10 Cossack squats each side
10 wall squats
Then
Three rounds
3 pull ups at level
4 pistols at level
5 push press at level
Workout
Triple P
Amrap 12
20 pull ups
30 pistols
40 push press