Movement Prep:

  • 10 Arm Bars
  • 30 Sec. Passive hang
  • 10 Punch-and-crunch
  • 30 Sec. German Hang

Warm-up:

8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Kip Swings + 5 Hanging Shrugs
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

**Practice Jump Rope Remainder of 2 Min.

Strength:

12 Min E3MOTM

  • 7-7-7-7 Floor Press

**Follow each set with Max Rep Weighted Pull-ups (Shoot for sets of 5 to 10 to start)

Conditioning:

1-2-3-4-5-6-7-8-9-10

  • Power Snatches (95/65)

50-45-40-35-30-25-20-15-10-5

  • Double Unders (2X for Singles)