Complete in Order
Conditioning
4 rounds at a very steady pace NOT for time
-200m Run
-15 Perfect airsquats
-250m Row
-5 Strict hollow pullups
Skill:
A) 4 sets:
– 8 hollow/arch kips on bar
– 4 strict chest to bar pullups
– 4 kipping pullups
B) Complete 2 min total free-standing HS Hold, use wall as needed.
*If this is easy practice alternating shoulder touches
Strength
A) Bench Press: Every 90 sec complete 3 reps @ 85% + 12 feet elevated Ring Rows x 4 sets
B) E2MOM x 10 min:
– 2 Heavy Deadlifts (85%+ but not 2 rep maximal) + 6 Seated Box Jumps to a tall box
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