10 Pass thrus
10 Tempo Strict Press (empty bar)(3 sec on the way down)
10 Banded Rows
Strict Press (20 Minutes)
*Work up in weight each set finishing with a good heavy single for the day. Do 4 weighted strict pull ups after each set. If regular pull ups are hard enough get 4 good reps there or use a band!
Toes to Bar
*Complete this with a partner for time EXCEPT you are going to alternate rounds 1:1. You do 21/21 then your partner does 21/21, back and forth down to 9/9 each. One partner working at a time.
Toes to Bar – Work on maintaining your kip getting your toes as high as you can – knees as high as possible