Prep

Equipment Required: Light band, light KB

1) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 5 each Thoracic Rotations

2) ARMAP 5:

– 10 Scap Pull-ups

– 10 Band Pull-aparts

– 5 each Banded Bird Dogs

– 10 total Single Arm KB Push Press

A.

Rope Climb

Accumulate Volume in 15 minutes

Adv: 10/8 Legless

Int: 10/8 w. legs

L1: Wrap Technique + 3-4 Half Climbs

Beginner: 5 x 8-10 Inverted or Ring Rows

B.

Strict HSPU

4 x 5-6

OT2M

– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Single Arm Z-Press: 4 x 6-8 each.

C1.

Supinated Grip Barbell Rows

1/3 x 10. Rest 30s.

– 1 Warm-up set, 3 working sets

C2.

Trap 3 Shrugs

1/3 x 10-10-10. Rest 30s.

– 1 Warm-up set, 3 working sets