For 10min prior to session:
– Mobility and Activation Protocol
Warm Up:
5 Rounds: (CAP 15min)
— 10 Barbell Shrugs 45/35
— 10 Pendlay Rows
— 7 Cal
Strength:
Push and Pull:
Strict Pull Ups: EMOM 7min
— 5 Strict Pull Ups
Then;
Dips: EMOM 5min
— 10 Dips en cajón o anillas
Kipping Pull Ups: EMOM 3min— 30 sec ON 30 OFF Kipping Pull Ups
Endurance:
AMRAP 11min
— 10 Muscle Ups / Pull Ups
— 10 Dips
— 100 DUs
Complementary work:
5 x 10 Floor Press @ 65%
5 x 10 Bench Press @65%
5 x 10 Push Ups