• Dynamic Warm Up

Strength:

Skill:

• 40 Medball Sit Up Tosses
• 40 Pull Ups
• 40 DB Clean
• 40 DB Shoulder to Overhead
• 40 Pull Ups

• Mobility

• Dynamic Warm Up

Strength:

Skill:

• 50 Medball Sit Up Tosses
• 50 Pull Ups
• 50 DB Clean
• 50 DB Shoulder to Overhead
• 50 Pull Ups

• Mobility

• Dynamic Warm Up

Strength:

Skill:

• 60 Medball Toe to Bar
• 40 Ring Muscle Up
• 50 DB Ground to Shoulder 50/35
• 60 DB Split Jerk Alternating Feet
• 80 Pull Ups

• Accumulate 20x complex alternating KTE -> kipping pull up (so 40 total reps: 20 KTE and 20 PU)
• Rest 1-2 minutes then start grinding out
• Accumulate 20x complex alternating kipping TTB -> kipping CTB pull up (so 40 total reps: 20 TTB and 20 CTB PU)
• Rest 1-2 minutes then start grinding out…
• Accumulate 50 HSPU