:15 bar hang – focus on opening armpits, everything tight, toes pointed
:15 kip swings – focus on head through, think small kips here
10 stict press from the front front rack
10 from behind the neck
Sink stretch both directions before strict pressing
Shoulder Press – 6×3 all working sets; Build to a heavy 3 for the day.
10 min on AB
:30 hard/:30 easy
This workout is not for time, but for quality. Stay strict if possible on the pull-ups.
50 air squats