WOD
Warm-up
2 Sets
10 Alt Push-up into Pike Toe Touch
10 (e/side) Bottoms-up KB Press
8 Ring Row Face Pulls (2021)
(1) https://www.youtube.com/watch?v=k3e6QZYuCYY
(3) https://www.youtube.com/watch?v=yQQJCh4Hs1s
Strength
Tempo Bench Press: 5 Sets of 6, building
(Tempo: 30X1 – 3sec descent, 0sec at bottom, up fast, 1sec pause at top)
Pump
3-4 Sets
6 Strict Chin-ups (31X1)*
10 e/arm Glute Bridge Single Arm DB Floor Press
10 Hollow Hold DB Pullover
12-15 GHD Sit-ups
(2) https://www.youtube.com/watch?v=HFyb2XDVDd8
(3) https://www.youtube.com/watch?v=ZDW91KJTToM
*Use bands if necessary – should be unbroken
Mobility
Hold each stretch for 1 minute each (1min each side, if applicable):
Child’s Pose w/ Lat Stretch
Armbar Stretch
Deadhang Passive Stretch (Rig)