8 Ring Pull-Ups (3sec pause at top)
8 Plank Combos (2 Plank Shoulder Taps + 1 Push-Up)
30sec Handstand Hold
1. Bench Press- 4 reps
2. Strict Pull-Ups- 4 reps
*Rest as needed between*
*Go heavier than last week on bench press and stick to the same version of the pull-up you did last week also. Make the pull-ups tougher by added weight/ slower tempo or a lower height on the squat rack bar.
-200M Slam Ball Bear Hug Walk (60/40) (+70/50)
-1 Rope Climb
-10 Slam Balls (same as walk)
-15 Strict Push-Ups
-200M Farmer Walk (53/35)(+70/53)
***Scale push-ups to the squat rack bar and work on your upper body strength. NO KNEE PUSH-UPS today or Hand Release.
60secs Max Reps on each / 60secs Rest between each exercise
1. Db Skullcrushers
2. Alternating DB Isometric Hold Seated Curls
*Use a weight you can go with for the entire minute without stopping.