Warm Up:
2 RFQ of:
3 Scap Pull Up/
3 Kipping Swing/
3-1 Kipping Pull Up/
3 Each Alternating Hanging Hip Tap/
1 Kick Up To Handstand/
3-1 Handstand Scap Push Up/
3-1 Kipping HSPU/
3 Each Alternating Shoulder Taps/
1 Handstand Negative (5 Seconds Down)
Strength:
B: Strict Pull-ups (2 X 80% + 1 X 70%)
+
C: Handstand Push-ups (3 X 80%)
+
D1: CGBP (close grip bench press)
6-7 Minutes WU To 65% of Heaviest from 04/05/22 @21X1 +
8 @65-75/75-85% +10 @85-95%
12 @80% @ Tempo; Rest 60 Seconds Before D2
+
Superset with D2
8 @65-75/75-85% +10 @85-95%
12 @80% @ Tempo; Rest 60 Seconds Before D2
+
Superset with D2
D2: Bent Over Row
6-7 Minutes WU To 65% of Heaviest Set of 8 Pendlay Row from 04/05/22 @21X2 + 12 @65/75/85/80%
Superset with D1
Superset with D1
3 RFQ:
8 D.B. Z Press @21X2; 30 Seconds Rest /
12 Each D.B. Torso Row @21X2 ; 30 Seconds Rest/
8 Weighted Dip @21X1; 30 Seconds Rest/
6 Each D.B. Single Arm High Pull @21X2; 30 Seconds Rest
