Pull-Up/MU Progressions & Skill Work
5 sets – pull movement
5 sets – push movement
Individualized drill for gymnastics development
Muscle-ups (5 sets of 1-3 strict MUs)
Conditioning
Tabata x4:
1) Ball Slams
2) Med Ball Cleans
3) Hollow Hold/Arch Hold
4) Seated DB Press
*Score for each tabata/round is the LOWEST number of reps performed (e.g. if ball slams range from 8-14 reps, score for that round is 8)