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