A. Choose a partner to practice your HS for 12 min start at the wall (at least 2 times) then choose a progression a) pelvic tilts b) Leg tap outs c) with mats at forearm as a feedback d) free with partner - B. 2 sets P1) 8-12 Hamstring curls at rower P2) 6-8 banded Lat contractions then 3x8/side SL Deadlift with KB/BB >>>fast up and slow down - C. 8 RD's of 1 Min row for meters 1 Min rest Finisher: Max Delt flies hold (max. 1,25kg plate)