2.19.20

A. Warm Up

4 sets

20 second wall facing handstand Hold


20-40 second passive ring hang

B. Strength

3-4 sets of the following superset

Strict Bar Dips

3 reps @ 5050 Tempo


*5 seconds down 5 seconds up

Pronated Strict Pull Ups

4-8 reps @ 21X2 Tempo


*2 seconds down, 1 second pause at the bottom, fast up, 2 second pause over the bar

C. Conditioning

EMOM x 15 minutes


1st – 40 seconds Row


2nd – 1-3 Wall Walks


3rd – 8 Single Arm Devils Press Alternating Arms (4 each arm)


*increase pace on row every set

D. Extra muscular endurance work

3 sets

6 Burpee Chest to bar Pull Ups


2 rope climbs


12/9 cal row Damper @ 10

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