Warm-up:
Indoor Run
2×5 Wall Climb
2×10 Hand Release Push-ups, 3 count hold at top
Group Mobility: Lat and chest
Strength:
Bench Press 4×10 @ 50%-65%
Warm-up with 1×10 first. 10+ on the last set.
20min time limit.
Conditioning:
“JT”
21-15-9
Hand Stand Push-ups
Ring Dips
Push-ups
Notes/Modifications:
HSPU: 1:1 for wall climb/shoulder tap.
26-18-11 if you are using mats (2 mat limit)
Dips on Rings must be done Rx’d.
Bench dip mod will equal 42-30-18