A. Warm Up
3 sets NFT
Row 150m
20 Pike Shoulder Taps 10/arm
10 V Ups + 20 Second Hollow Hold
B. Strength
3 sets of the following superset
Alternating DB Bench Press (Top Down)
12 reps @ 31X1 Tempo
Seated Filly Press
6/arm @ 31X1 Tempo
C. Conditioning
3 rounds for time of:
Airdyne 9/7 Cals
10-18 Kipping Pull Ups Unbroken
Airdyne 9/7 Cals
-rest 1 minute-
Row 9/7 Cals
6-15 Kipping Dips Unbroken
Row 9/7 Cals
-rest 2 minutes before beginning next round
*pick reps that will be 1-2 reps before failure