Strength :
1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).
– Adv: 10/8 Legless
– Int: 10/8 w. legs
– Beginner: Technique + 3-4 Half Climbs
– Newbie: 5 x 8-10 Inverted or Ring Rows
2) Handstand Push-ups: 4 x 5-6. Rest 60s.
– Strict or Deficit
– Kipping
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.
3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.
3a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.
4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.
Finisher :
Overhead KB Carry x max distance in 5:00
(53s, 35s)
*Single arm. Favor your weaker arm.