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 weights – 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 8 10 Goblet Squats 24/16 5 Dips 10 Jumping Pull-Ups scale Goblet Squats: change weights scale Dips: use feets to support scale Jumping Pull-Ups: use kipping oder rows score: should be about 8+ rounds[/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

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

15x Spine rotation wave both sides 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 5x T-Cup Drill double arm Rest as needed

C) Conditioning – Heavy Dips

5×3; rest as needed[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width="1/2"][vc_column_text]

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

5×10 Bench Press 12, 10, 8, 20 Military Press 4×20 (walking) Lunges 4×10 Bent over Bar row 2×7 (weighted) Pull-Ups 2×7 (weighted) Dips 3×8 Rev. Flys [/vc_column_text][/vc_column][vc_column width="1/2"][vc_column_text]

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

3x AMRAP 10 10 Deadlifts 60% 10 Push-Ups 10 Back Squats 60% 10 Pull-Ups 10 Push Press 60% 10 Airsquats 5 mins rest weights 60% of Press[/vc_column_text][/vc_column][/vc_row]]]>