Fitness and Performance
10 minutes of pull up mechanics & progressions
Proper grip
Scapular hold
Hollow body
For time:
3000 m row
100 air squats
100 sit ups
100 jumping pull ups
Break up the reps and rowing any way you want
Sport
10 -15 minutes light aerobic work
10 – 15 minutes of mobility: ankles, hips & shoulders
10 – 15 minutes of goat work
