5 sets, @increasing effort:
6-8 pull-ups @21X1
20 hollow plate pull-overs
6-8 deficit push-ups
45 seconds reverse plank
4 rounds for time:
15 toes to bar
50′ dumbbell front rack walking lunges
OR
4 rounds for time:
12 toes to bar
50′ dumbbell front rack walking lunges
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on
Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips 12 min ascending3 front squats3 jumping pull ups6/69/912/12
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