4:00 Echo bike @ easy
3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
+
2 rounds
8 Scapular push-ups
4 Strict pull-ups
30 Speed rope
5 KB hang clean and press
+
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
@ workout pace
250m Row
10 Wall balls
5 Burpee pull-ups
25 Double-unders
– Rest 0:30 –
10 (cal) Echo bike
5 KB hang clean and jerks
3 Bar muscle-ups
10 Shuttle runs