5 sets of 4 reps (increase weight next set if you successfully make it to 4 reps) choose either one.
1. 2 min max pull-ups (unassisted, with band, or jungle gym). This will be a test of our pull-up progress over our 8+ weeks, so we want to test them fresh to see if they can get a PR.
2. 2 x Flexed Arm Hang Over Bar (hollow body position and control descent – this way you get a negative in there) (max hold)
3. 2 x hang from bar with shoulders packed in hollow body position – (max hold OR 30 sec – shorter of the 2)
5X5 min stations: 30:30 clock w/ 1-2 min rest b/t
-KB swing/Hip bridges
– Goblet squat/squat hold
-2KB OH press/Single KB OH hold (switch arms as needed)
-Hollow hold (start w/ knees in)/Superman