Strength
4 sets of:
5-8 strict pull ups – weighted if possible
10-12 single-leg KB deadlifts
10-12 barbell roll outs
2-4 wall walks
Metcon
Sport:
5 rounds for time of:
8 deficit HSPU 45/25
10 CTB pull ups
12 alternating pistols
Life:
5 rounds for time of:
8 HSPU or 8 pike push ups
10 pull ups
12 alternating jumping lunges
Fundamentals:
5 rounds for time of:
8 pike push ups
10 ring rows
12 walking lunge steps
