A: Strict C2B pull ups 4 x 10
B: Strict ring dips 5x10 with 2 sec pause at the top
C:5 RFT of
40 Feet of HW
20 T2Bs
20 steps of Front rack lunge 50/35 DBs
A: Strict C2B pull ups 4 x 10
B: Strict ring dips 5x10 with 2 sec pause at the top
C:5 RFT of
40 Feet of HW
20 T2Bs
20 steps of Front rack lunge 50/35 DBs
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!