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Choose 1:
400m Run
500m Row
1k Bike
2xs:
5 Inchworm + Push Up
10ea Kneeling Shoulder Tap
5 Muscle Clean
5-10 Strict Press
3 Kip Swing + 1-2 Pull Ups
3 Strict Dip or Jumping Dip
Prime 1x:
10 BB Push Jerks
6-8 Ring Swing
5 Push Jerk (light load)
3 Ring Swing + 1-2 Ring Pull Ups
3 Push Jerk (moderate load)
1 Muscle Up + 1-2 Dips or 3 CTB Pull Up
2 Push Jerk (workout weight)
10-8-6-4-2
Push Jerk (185/125)
Ring Muscle Up
Goal: Sub 9 min
10-8-6-4-2
Push Jerk (125/85)
CTB Pull Up
Goal: Sub 9 min
10-8-6-4-2
DB or KB Push Jerk (55/35)
Ring Muscle Up OR Bar Muscle Up
Goal: Sub 9 min
30-20-10
Inverted Shoulder Tap
Diamond Push Up
Goal: Sub 9 min
Tempo Box Squat: 3 x 8 (:3 sec down, :1 sec pause on box, drive up)
Single Leg Hip Extension: 3 x 10/leg
Banded Leg Extension: accumulate 150 reps
3xs 10ea.:
Front Raise
Lateral Raise
Rear Delt Raise
External Rotation
