*Do a set every 2 minutes
4 Sets
10 Incline Dumbbell Bench Press @8+/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
1. Movement Prep/Activation
1:00 Easy Ski
1:00 Moderate Ski
10 Box Dip
1:00 Easy Ski
:30 Moderate/Fast Ski
10 Kip to Swing
:30 Easy Ski
:30 Fast Ski
5 Kipping Pull Up
-Then-
Warm up to full workout movements.
2. Workout Prep
1 Set (at workout pace)
5 Calorie Ski @ damper 10
3 Strict Pull Up
3 Strict Dip
5 Calorie Ski @ damper 10
50 Calorie Ski @ damper 10
-Directly Into-
5 Rounds
10 Strict Pull Ups
10 Strict Dips
-Directly Into-
50 Calorie Ski @ damper 10
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time: sub 12 minutes
• Time Cap: 16 minutes
12 minute EMOM
Minute 1: 40 seconds Toes To Rings
Minute 2: 40 seconds Double Dumbbell Hang Cleans (2×50/35)
Minute 3: 40 seconds Handstand Hold against Wall
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)