Warm up
2 minutes of swimmers
Then
2 rds
10 pvc pass throughs
10 sa hp each side
10 sky reaches each side
Then
2 rds
10 total lunge and reach
10 total Cossack squats
10 ring rows
Skill
Pull ups
Workout
For time
50 pull ups
50 calorie row
50 burpee box overs