3-4 sets: :20 Lacrosse ball hang (hold in tight hollow position) 8-10 Banded Chest to bar pull ups, each with :03 hold at the top 10-12 Archer push ups

Core EMOM 9:00 M1. 8-12 Dual KB Leg Lowers M2. 20 Seated Leg Raises (over + back = 2) M3. :30 Hollow Hold

2 sets: :30 Arrested Superman 10 Reverse Fly's :60 Banded lat stretch / side

4-5 sets: 10-20 Banded Superman PVC Pulls 5-8/side Banded KB Row *pull elbow to hip :10-:20 Hanging L-Sit (hang from bar)

3-4 sets: 8-10 Reverse KB Muscle Up 8-10 DB Lying Pullover 5-8 Ring Dip, :02 pause at bottom

EMOM 12:00 M1. 10 Weighted Scap Pull Up immediately into max strict pull up- unweighted M2. 1-2 Dragon Flag Lowers M3. :30-:40 Active Hang from bar OR Deep Grip KB Farmer's Carry M4. Optional rest/re-set

2-3 Sets 15 Banded Superman Pull Thru's 10 Superman Pass Thru's 10 Feet Elevated Ring Row :10-:20 Hold rings at chest