3 rounds not for time
Side plank reach through 10 each side
10 Protract/Retract Push-ups
10 Band Pull Aparts
Practice kipping pull-ups for 15 minutes
If you have kipping pull-ups, learn the butterfly kip.
If you have butterfly pull-ups – make them better, start with the basics/progression #1.
Workout of the Day
Weakness EMOM 14-18 minutes — time will depend on how quickly the class gets through the shoulder warm-up, kipping practice and gets set-up for the EMOM
Choose 2 movements you are not good at
Alternate movements each minute, keep the rep scheme low.