5×5 Strict C2B Pull-ups
Notes: May add weight or use band (with control) for pull-ups.
Ring Push-up Complex
5x 3 ring Push-ups + 3 sing arm ext (each arm) + 2 ring flys (pec fly)
Notes: I will post a video to demonstrate movements and scaling options.
3 Rounds of:
Every :30 sec for 4 Minutes 1 d-n-b 100 m sprint
rest 2 Minutes between sets