1-2 Rounds
12 Reverse lunges, alt
8 Scapula push-ups
12 Box step ups, alt
8 Scapular pull-ups
4 Strict pull ups
8 Handstand shoulder shrugs
+
Bar MU drills – 2 rounds of:
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip extension)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Practice your footlock (“1st bite”) on the rope
+
Build to workout weight for DB movements
* Practice a few sets of other movements between sets
+
@ workout weight
10/7 (cal) Air bike
6 Single-arm DB clean and jerks, alt
3 Bar muscle-ups
10/7 (cal) SkiErg
6 DB box step ups
3 Wall-facing HSPU
30 Double-unders
4 Single-arm DB devils presses
1 Rope climb