30 - 20 - 10 sec
Hanging Variations (Grip)
12 - 8 - 4
Hanging Circles (fwd/bwd)
Hanging Hip Touch (le/ri)
Ape Swing Figure 8
4 Sets of:
3 Mixed Grip Pull ups, Each side
5 Front Lever Progressions
3 sets of:
8-12 Table extensions
4-7 Skin the cat scale to 8-12 German Hang (Progression)
8-12 Dislocates Variation
3 sets of:
3 Cluster presses (1.1.1 - rest 10sec. between reps) @ ~85-92,5% (1RIR for first set)
rest 2min
4 sets of:
12 alt. reverse lunges (DB´s in Farmers pos.)
rest 30-60sec.
5-8 (wtd.) Chin ups
rest 30-60sec.
8-12 tempo push ups @2110
rest 30-60sec.
3 sets of band pull apart var. + 10-20 Hollow rocks
3 sets
5 reverse lunges to high knee jump each leg
4 jefferson curls
Build up a heavy squatclean double (drop and go)
Build up a heavy clean pull double ( focus on full extension)
Row or Bike:
4 rounds:
4min Row/ Bike
Xreps DU´s (1cal = 1 DU´s)
1min rest
1min Row/ Bike
Xreps WB (1cal = 1 WB)
2min rest
(40min TC)
Flossing lower body