Thursday, April 29th

Warm-up
30-20-10
Mountain Climbers
Single Leg Glute Hip Bridges
(split reps per leg)
Banded Pull aparts
Hollow Hold (:30/:20/:10)
Strength
8 Tempo Goblet Squats 
*Tempo: 3 Seconds down, 0 at bottom, 3 seconds up, 0 at top.
16 RKBS (Heavy)
24 Hollow Rocks
Rest 1 min between Rounds not movements
(25Min)
WOD
5 Rounds For Time:
400m Run
10 HSPUPS
* choose a scale for HSPU you can attempt to do all 10 in one to two sets.
(16Min Cap)