A. 9 minute EMOM
1 – 30-sec Scap Pull-Ups (slow and controlled)
2 – 30-sec Wall Facing Handstand Hold
3 – 6 Depth Plyo Push-Ups https://www.youtube.com/watch?v=kUycIu7qM4o
B. Push Press – Build to a heavy set of ten (heavier than last week)
C. Push Press – 2×10@90% of ‘B’
D1. Dumbbell Neutral Grip Bench – 4×6-8 @21X1 Tempo; Rest 60-sec
D2. Hand Over Hand Rope Pull – 4×50’ (continuously moving); Rest 120-sec https://www.youtube.com/watch?v=0eq9YkdCxTI
E1. Strict Handstand Push-Ups/Negatives – 4×5 (add deficit if needed); Rest 30-sec
E2. Ring Dips – 4×8-12; Rest 30-sec
E3. Wall Climb – 4×3
+
3 Sets:
Row 15/12 Calories @85%
10 Dumbbell Push Press (moderate TNG and UB)
Row 15/12 Calories @85%
6-10 UB Strict Handstand Push-Ups
Rest 2-3 minutes
+
3 Sets:
Assault Bike 12/9 Cals @85%
10 Dumbbell Bent Over Rows (moderate UB)
Assault Bike 12/9 Cals @85%
8-10 UB C2B Pull-Ups
Rest 2-3 minutes
