Thursday
STRENGTH/POWER
Pull-ups
20 minutes to practice your pull-up progressions. This can also be used for muscle up skill development, however only practice muscle ups if you have dialed in all forms of pull-ups including butterfly and butterfly C2B. Kipping skill practice is ideal here along with strict pull-ups for strength development.
CONDITIONING
3 Rounds, For Time:
400M Run
20 T2B
20 KB Swings
Level 3- 70/53
Level 2- 53/36
Level 1- A weight that allows the swings done in no more than 2 sets