Day 1

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Technique

2×2 Turkish Get-Up no weight – focus the movement
2×1; 2×2; 2×3 Turkish Get-Up – take easy weights, focus technique; dumbbells also possible
3 Rounds of
10x Seated Wall Slides
5x Dead Hang Shoulder Pulls
2x Work for Front Lever
3x Monkey
rest as needed

C) Conditioning

AMRAP 10
5 Thrusters 70% of 1 RM Press
10 Push-Ups
10 Pull-Ups

Day 2

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Movement Prep

3 Rounds of
20 sec 2-Arm Dead Hang
10 sec 1-Arm Dead Hang
10 sec Pulled 2- Arm Dead Hang
5 sec Pulled 1-Arm Dead Hang
Rest as needed
5x Tea Cup Drill Double Arm

C) Conditioning – Weighted Dips

10×2
rest as needed

Day 3

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns – straight Arms

B) Time for muscle pump

5×12 Back Squats
12, 10, 8, 20 Bench Pres
3×8 Positive Bench Press
3×8 Military Press
3×8 Bent over Bar Row
4xMax Pull-Ups
3×8 Rev. Flys

Day 4

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns with straight arms

B) Conditioning

AMRAP 20
5 Dips
20 Airsquats
5 Pull-Ups (scale if you need)
20 Deadlifts 40%
5 Hand Release Push-Ups
20 Pistols (scale if you need)