Warmup:
Ham Drill
Leg Swings
Banded Shoulder warm up
5 minutes assault bike
A) warm up muscle ups
swings
turnovers
dips
Then 3-4 sets 5-7 ring muscle ups
B) Behind the neck jerk grip strict press + overhead squat: 6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to
elevate heels, then widen hands if still needed…aim to
progress hands in elevation down as the sets go
C) Push Press . . .
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