1) Skill work: Muscle Ups/Pull Ups

Muscle Ups:

1. 3×15 Banded Lat Pull Down

2. 3×15 Banded Face Pull

3. 3×10 Ring Dips

4. 3x :45 sec Hollow Hold

Pull Ups:

1. 3×15 Banded Lat Pull Down

2. 3×15 Banded Face Pull

3. 3×8 Negative

4. 3x :45 sec Hollow Hold

2) “Tabata Tuesday”

8 Rounds, :20 on/:10 off of each movement

– KB Swings (53/35)

– Sit Ups

– Single Arm DB Thruster (50/35)

– Burpees

*1 min transition between movements