Strength
4 sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Butterfly Pull Ups
Scales:
- 10-15 L-Seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
- Kipping pull ups if you are capable of 5 or more strict pull ups
- Kip swing if you do not yet have 5 strict pull ups
In 12:00, work through 3-4 sets of:
- 5-7 Inverted Rows
- 5 Shoulder Rows each direction
- 5-7 Dips on boxes
Scales:
- Position body so you are more upright
- 4-6 Scap Pull Up Plus
- 5-7 Dips on boxes with feet on ground
Conditioning
Complete as many rounds as possible in 7:00 of:
- 3 Inchworm
- 5 Toes to Bar
- 7 V-Ups
Optional Independent Work
3 Sets:
- 8-12 Dumbbell Shoulder External Rotation
- 8 Skull Crushers @ 30X0
- 6 Windmill each arm