La 13.4.

a) Skill practice 20min

• Pull up progressions: kipping/butterfly/c2b etc..

b) 3-4 rds, rest as needed

• 30 Du’s / 45 sec practice
• 5+5 kb/db ohs
• 8+8 single leg hip thrust (wb under upper back)
• 8-10 plate squat (+rotation L&R)
• 10 banded hollow hold + lat pulldown