A. Warm Up

4 Sets NFT

6-8/arm 3111 Half Kneeling Filly Press/arm

30sec Split Stance Isometric hold/leg

*KB Rack for challenge

6-8 Prone Y’s on Bench (pause 3sec at top of each rep)

*If you are feeling more stable this week you can hold 2.5# plates

B. Strength

Back Squat 31X1

4 sets of 4 Reps Every 3:30


4 rounds for time of:

Row 250/200m

9 Pull Ups

7 Goblet Squats HEAVY


3 Strict Toes to Bar

1 Wall Walk

*C2B Pull Ups, Strict HSPU for coaches challenge

**wall walk can be scaled down to 20 tall plank shoulder taps

**Handstand Push Up scaled to pike push up

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