5 Sets:
Bench Press: build to heavy triple (not maximal)
Ring Rows: 8 Ring Rows w/ feet elevated

5 Sets:
Deadlifts: build to heavy double (not maximal)
Seated Box Jumps: 5 reps

AMRAP in 5 minutes:
20ft DB Front Rack Lunge (50/35)
8 C2B Pullups

Extra – Before

4 sets:
– 8 hollow/arch kips on bar
– 4 strict chest to bar pullups
– 4 kipping pullups

Complete 2 min total free-standing HS Hold, use wall as needed.
*If this is easy practice alternating shoulder touches

%d bloggers like this: