Upper Body Strength Based
Incline Bench Press 4×8
Wt. Strict Chin-Up 4×3-5
*Superset, Rest 1-2 Min Between
4 Rounds For Reps:
8 Dips
10 Burpee to Target 6”/4”
ME Pull-Ups/Double Unders
Rest 1 Min
*Score is # of Pull-Ups & DU
Round 1&3 Pull-Ups
Round 2&4 Double Unders
*upscale to pull-up to bar muscle-up
Core Accessory: 3 Sets
10 Reverse Hyperextension/Superman
10 KB RDL
Mobility:
Band Ext. Rotation 2×10 Each
Band Sashay 2×1 Min Each
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