Warm up
Rolling 150’s x 10 rounds
7/5 strict hspu + 3/2 kipping.
Add 1 kipping hspu each m +/-
Mobilize
A) 5x
20 pull-ups
2 Front Squats 155/105
30 push ups
3 Front Squats 155/105
40 sit ups
4 Front Squats 155/105
50 Air Squats
5 Front Squats 155/105
Rest Exactly 3 min
Accessory work:
3 sets 6-8
(pause 1 sec at top. Slow 3 sec eccentric.)
-Double DB bent over row
-strict chin up
3 sets of 6-8 GHR + :30 hip ext hold