Every 5 min for 30 min
20 wallballs
15m MB ground to overhead
10 pushups (paralletes)
5 strict pullups
Toes to bar progressions for 15 min
- jump to Hollow
- jump to hollow + swing to arch pos.
- jump to hollow + swing to arch pos. + lat. Pull down
- Full T2B singles
Between each progression do
1 min doubleunder practice
3 sets
8-12 kb pull overs (neutral spine)
8-12 banded lat. Pulldowns
8-12 kb pull throughs in support
Rest 60s
Every 2.30 for 4 sets
4 frontsquats with 3s eccentrics @ RPE 8.5 all sets
EMOM12
1. 20-30s chin over bar hold
2. ME strict pullups (5-15 reps)
3. 20-30s hs hold
4. ME strict hspu (5-15 reps)
5 min of plank variations