A. Pull-up strength:
- 5×8-10 (or max effort sets, if 8-10 is beyond your current abilities) strict pull-ups. Scale to partner-assisted or banded pull-ups, or hinge rows. Focus on smooth, controlled movement.
- 3 max effort sets of 31X3 tempo body rows. (Tempos are always denoted as the number of seconds for the Down, Bottom, Up, and Top (D-BUT) portions of the movement, i.e. in this case, 3 seconds down, 1 second at the bottom, eXplode (fast) up, 3 seconds holding at the top).
B. Every minute on the minute (EMOM) for 20 minutes:
Minute 1: 2-5 handstand push-ups OR 1-2 wall walks
Minute 2: 4 single leg deadlifts per leg (2 KBs or DBs)
Minute 3: 30 double-unders OR 30 seconds of DU practice
Minute 4: 10 heavy Russian KB swings + 5 burpees
etc.
C. 4 max effort plate tuck holds (scale up to a legs-extended hollow position). For an added challenge, if you are able to hold this position for 20-30 seconds in the full hollow position, do reps into a straddle position (feet wide). Point those toes and keep the legs straight!