| Warm up |
| 8 Push ups |
| 8 Jumping squats |
| 8 Ring rows |
| 8 V-sits |
| Mobi – 3 RNDs |
| 10 Around the world PVC |
| 10 PVC Pipe Pass throughs |
| 10 Hollow rocks |
| Skill Practice |
| EMOM 5 |
| 20s Hollow hold PVC |
| Skill Practice |
| EMOM 5 |
| 20s Active hang (Scap pull ups) |
| EMOM 30 |
| 1) 10 Behind the neck strict press |
| 2) 10 ring rows |
| 3) 10 T2B |
| 4) 10 GTOH |
| 5) 12/10 Cal Bike / row |
| Stretch – 2 RNDs |
| 10 Roll Pike |
| 10 Roll Straddle |
| 10 Shoulder distraction (Floor) |
Monday – 2 Nov 2020
