Complete in Order
Conditioning:
10 minute Assault Bike, at the beginning of every minute complete 5 sec max cal
rest 5 min
20 min row @ conversational pace
Skill
A) 6 min. EMOM (tight,aggressive kips)
– 2 MU + 6 dips
B) 5 sets – 5 hollow ring pullups + 20 sec. L-sit hold
Strength
A) Pause Bench Press: 5 sets of 3 @ 70%-80%
B) EMOM x 10 min:
odd min- 15 sec max reps strict press @ 50%
even min- Deadlift Clusters: 2.2.2 @ 60%, doubles are TNG, rest 10 sec between doubles