• 

A. Accumulate 10 wall walks for quality

B. 4 min every 30 sec (8 sets)
2-3 x strict pull of choice

• seated, negative, pull up, ctb, ring to sternum

Followed by

4 min every 30 sec (8 sets)
2-3 kipping pull of choice

• practice hollow and arch on pull up bar, pull up, ctb, bar mu, ring mu

B. Every 3 min for 12 min
20 sec ring support hold
10 x seated dumbbell press
50 x du

C. 3 sets
20 x banded bicep curls
30 x banded tricep push downs