Mobility: Lats and Pecs

Skill: Pull-ups, Bar Muscle-ups or Ring Muscle-ups.

Conditioning:

As a two-person team, Row 250/200m with partner in the following hold:

– Double Dumbbell Overhead Hold

– Wall Sit

– Double Dumbbell Front Rack Hold

– Slow Tempo Split Squats

– Handstand Hold or Plank Hold

– Bottom of Squat Hold