Strict press @22X1, build to a heavy set of 4 for the day
5 sets, heavy across:
4-6 strict pull-ups
90-seconds rest between sets
3 sets, for quality:
12-15 ring face pulls
30-40 seconds abwheel rollouts
3 sets, for quality:
15 Lu raises
Strict press @22X1, build to a heavy set of 4 for the day
5 sets, heavy across:
4-6 strict pull-ups
90-seconds rest between sets
3 sets, for quality:
12-15 ring face pulls
30-40 seconds abwheel rollouts
3 sets, for quality:
15 Lu raises
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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