Mobility Warm-up   3 Rounds for Quality 3 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   5 Sets (1:30 Rest) 10 Hollow Rocks Perform 5 sets as perfectly as you can. Coach’s Tip:  If you cannot squeeze your butt cheeks together,…