• Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

• Minute 1 – Strict Pull ups/Supine Row x 1-4/6-8
• Minute 2 – Handstand Hold/Waiter or Plank Hold x 30-45 Seconds

B) 3 Sets:

• DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

• 15 Double Under/30 Single Unders
• 10 Renegade Row (5 ea.)
• 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

• Minute 1 – Strict Muscle-Up/Strict Pull ups x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
• Minute 2 – Handstand Walk/Handstand Hold x 10-15 yards/30-45 Seconds

B) 3 Sets:

• DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

• 20 Double Under
• 10 Renegade Row (5 ea.) 45/30
• 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

• Minute 1 – Strict Muscle-Up x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
• Minute 2 – Handstand Walk x 10-15 yards

B) 3 Sets:

• DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

• 20 Double Under
• 10 Renegade Row (5 ea.) 55/35
• 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

• 10 Minutes Mobility