Week 1 – Day 2

EMOM x 12mins
1st – 50-75 Single Unders (use a heavy rope if you have one)
2nd – Half Kneeling Pallof Press x 6/side Control)
3rd – 15m Single Arm Bottom Up KB Overhead Carry/arm
Mobility Focus
Thoracic Flow x 2-3x Through

A1) Incline Dumbbell Bench Press

2121; 6-8reps; rest 45sec x 3 sets

A2) Half Kneeling Landmine Press

30X2; 6-8/arm; rest 90sec x 3 sets

B1) Wide Grip Strict Pull Up

3131; 4-6reps rest 30sec x 3 sets
*as wide as you can get your hands and still pull effectively

B2) Deficit Kipping Handstand Push Up Negative

*Hands on plates for deficit
4sec lowering to floor; 3-4reps (advanced athletes will kip to top of rep); rest 2-3mins x 3 sets
*adjust deficit such that you can hold control through the entire range of motion to the floor
*If you cannot kip back to the top of the range of motion at a deficit, then lower to a TEMPO kipping HSPU on the floor

C) 3 Rounds @ increasing effort

1 mile Assault Bike
8 Strict Toes to Bar
16 Alternating KB Push Press (53/35lbs/hand)
8 Strict Toes to Rings
*YOU MUST increase pace on the AB every round (note RPM’s you hit on each round for an average)
*No rest between rounds

COACHES NOTE – increasing effort per set is a skill you practiced. We are going to continue to develop that in now with more opportunities like this. You must adequately pace the beginning.