10 overhead squats
10 strict ttb
Strength: Inversions, 10 min
ADV: on the min for 10 mins, 1-3 reps on plates or parallettes
BEG/INT: every other min for 10 mins, 1-5 reps on bands
If last week was successful, add 1 more rep.
3 rounds of Pullup Complex
4 Chest to Bar
30 second rest ( do not let go of bar during complex)
6 Ring Rows
30 sec rest
After last 30 sec rest, go immediately into the Sprint portion.
6x 100m Sprints AFAP: 30 sec rest between sets
Keep rounds within 3-5 secs. If there is more than 5 sec difference between runs, your set is over.