Warm up
1k row
40 cal AB
500 row
20 cal AB
250 row
10 cal AB
3 rounds
X symmetry
:30 sec HS hold
15 back ext
10 air squats
mickey kilmartin
Agility drills and scap work for warmup
Weighted dips 5×5 ascending up to 70#
Superset with 5×5 strict hspu
10 minutes of hs hold work
15 minutes bike 30/30 with 10 min flush easy coast at end
Warm up
1k row
40 cal AB
500 row
20 cal AB
250 row
10 cal AB
3 rounds
X symmetry
:30 sec HS hold
15 back ext
10 air squats
Agility drills and scap work for warmup
Weighted dips 5×5 ascending up to 70#
Superset with 5×5 strict hspu
10 minutes of hs hold work
15 minutes bike 30/30 with 10 min flush easy coast at end
:30 hard/ :30 easy for 30 min on rower
4 rounds: 5 Russian dips, 3 ring muscle ups.
Muscle up work.
Mobility.
Froyo.