Wednesday

Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder dislocates
3x Scorpion strikes each side

Movement Prep:

10x Single leg glute bridge each side
20x Supermans
30x Lateral hops over a 20 inch box
40x KTE's
50x Jumping pull-ups

Strength:

30x Muscle-ups

or

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of
Pull-ups
Dips