A) Samson Stretch
B) Wall Squats x 15
A) Partner Front Rack Stretch
B) Quad Smash
Front Squat (Build to a heavy single rep in 12 minutes)
EMOM 20 Minutes -
Minute 1 - 2-8 Chinups (reverse grip)
Minute 2 - Airdyne - 10 secs HARD
Minute 3 - 4-8 HSPU
Minute 4 - 4-8 T2B
Minute 5 - 10-14 KB Swings
1) RX + = Muscle ups or strict pullups for chinups, 20 secs on AD, strict HSPU for HSPU, 70/53 KB Swings
2) Try and stay at same rep range each set.
3) List reps you did for each move in comments box.
Posted on Mon, October 20, 2014