Warm Up/ Mobility movement prep
Alternating
-Lying Pike – 30seconds *Bring feet OH
-Lunge + T-Spine Rotation x 30/ 30seconds
A. 8 minute EMOM of Eccentric Pull-Ups and Eccentric Push-Ups
Every 2 minute for 8 minutes (4 rounds):
– 4-7 Eccentric Pull-Ups
– 4-7 Eccentric Push-Ups
*(30X0) Tempo
If you can not lower for a controlled 3seconds.
Pull-up > Pull-up off knees (3030) Tempo DEMO: https://youtu.be/suRzq6dT7a4
Push-up > Banded support
ME bar hangs.
B. Passive Bar Hang 3 x Max Seconds
Passive Bar Hang
– 3 sets of for Max Duration
Rest as needed
*Rest 60seconds
C. Kipping Pull-Up 3 x 6-12
Kipping Pull-Up
– 3 sets of 6-12 reps
Rest 90 seconds between sets
D.
For Time:
– Ring Support Hold for 1 minute
– 1 Rope Climb 15 feet
– Front Leaning Rest for 1 minute
– 2 Rope Climbs 15 feet
– Wall Facing Handstand Hold for 1 minute
– 3 Rope Climbs 15 feet
Rope climb > *Adv – Legless ascent/ descent
FLR Regression > Plank off forearms
