Complete in Order
Strength
A) Single Arm Alternating DB Bench Press: 3×5 each arm, keep torso stable each rep
B) EMOM x 10 min:
odd min- 5 Bodyweight Strict Chinups
even min- 3 TNG Deadlifts starting at light weight and ascending to something is tough on last set only but still moves with speed
Skill
Use this skill purely as technique work for the HSPU. Do not push to shoulder fatique
A) EMOM x 6 min:
odd- 3-5 Strict HSPU (stop before the rep is a struggle)
even- 6-8 Kipping HSPU (stop before you feel fatigued)
Conditioning:
Reverse Tabata Cal Row x 10 minutes:
10 sec hard row
20 sec easy recovey
followed by 20 min conversational pace row/bike