RSVP here.
A. Warm Up
EMOM for 12 minutes (4 rounds)
1st – Row or Bike for 30 seconds
2nd – 7 Jumping Pull ups with slow eccentric
3rd – 22 Pike Shoulder Taps
*Wall facing shoulder taps or 30′ handstand walk for challenge
B. Strength
Close Grip Bench Press
6 seat of 3 reps @ 30X1 Tempo
C. Conditioning
3 rounds for time of:
Row 200m
5 Toes to Bar
5 Pull Ups
5 Chest to Bar Pull Ups
50 Double Unders
5 Strict Ring Dips
5 Kipping Ring Dips
5 Toes to Bar
Row 200m
*2 minute rest between rounds
*challenge yourself to hang out the bar for the T2B Pull Up complex