Dynamic, calf pumps,


scap pull ups, lat pull backs, hollows, and arches,


active hang hold or

hanging L-sit or knee tuck hold.



Strength Development

Front Squats


5 sets of 4


@ 2 minutes/set


Focusing on:


·    Braced core & glutes

·    Engaged lats and strong-arm drive




20 Minute CAP





·   Toes-to-Bar

·   Dumbbell Snatches (Alternating)



Wanting to build:

·   Fast consistent sets on each movement

·   Short recovery time