A. Warm Up
5 min AMRAP
5 burpees
10 hollow rocks
10 superman rocks
10 spider man lunge
A2. Activation
OHS technique (3 sets of 5 narrow grip dowel/bar)
Wall HS Hold/scale to push-up hold
3 rounds
6 pistols to a box, alt legs
6 strict T2b or Knees Up
B. Skill Conditioning
8 rounds (rest 1 full minute at 4 rd mark before completing last 4 rounds)
30 sec Max Ring Push Ups/plate deficit/ regular BW/Scaled to knees
30 sec max DU’s or single unders
C. FS Tempo Work
3x6
Tempo = 2 sec down, 2 sec pause, fast up, 2 sec pause at top)
Rest 1 min
C2. Back work
Band Pull Aparts
3x20
Rest 2 min
D. Cool down mobility.