A. Warm Up

Recommended warm up

Isometric holds

3-4 sets NFT

Up to 60 seconds Wall Facing Hanstand Hold

Up to 60 seconds Active Bar Hang

B. Strength

3-4 sets of the following superset

4 Strict Bar Dip

Tempo @ 20X1


*two seconds from top of dip to bottom of dip, no pause at the bottom, perform dip, one second pause in support position

6-8 Strict Pull Ups

Tempo @ 21X0

*two seconds from top of pull up to hang, one second hang before pulling up, no pause at the top

Coaches challenge:

Add eccentric kipping handstand push ups after dips

4-8 reps @ 31X1 Tempo

*three seconds from top of handstand to bottom of handstand, 1 second pause at the bottom of handstand, perform handstand, one second pause at the top of handstand

C. Conditioning

EMOM x 12-15mins

1st – 45 seconds Row

2nd – 10-12 Supine Toes to bar

3rd – (1 Devil Press + 1 Dumbbell Thrusters) x 3-5 reps

*record load and total meters rowed

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