Skill- choose from the following
a. 4 sets of bar muscle ups. Don’t go all out but close.
b. 4 sets of 2-3 hip to bar drill.
c. Strict chest to bar and kipping practice
Front Squat @55% 1rm
Romanian Dead Lift same as above weight
400 Meter Run
Rest 1 minute
Band Pull Aparts 4x15
Side plank 4x :30