200M jog

10 Box Step ups

10 Sit ups

10 V-Ups

8 Box jumps

10 Kneeling Lat Stretch

3 Wall Walks

Pull Up warmup: On Pull up rig, perform: 5 Scap Pull Ups, 5 kip swings, 3-5 Strict Pull Ups, 5 kipping pull ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

1 min Shoulder Stretch on box

Video courtesy of Train FTW.  Demo of the shoulder stretch on box.  This will be the same stretch in today’s cool down.


3 Sets:

:20 Hollow Hold

:20 Hollow Rock

:20 V-Ups


-1:00 Rest between sets

A little core work for your Friday!  Notice, there is no rest between movements until the end of each set of V-ups.


EMOM for 18:

Min 1 – 10* Pull Ups

Min 2 – 10* Handstand Push Ups

Min 3 – 10* Box Jumps (24/20)


*Add 2 Rep every time you come back to a movement (so, set 2 would be 12 reps per movement, set 3 would be 14, etc..If you hit failure, go back down to 10 per movement)

So, the way this will work is, minutes 1-3, do 10 reps per movement.  Minutes 4-6, do 12 reps per movement. Minutes 7-9, do 14 reps per movement.  Minutes 10-12, do 16 reps per movement.  Minutes 13-15, do 18 reps per movement. Finally, minutes 16-18, do 20 reps per movement.  It WILL get spicy, but this is manageable.  If you get to a minute where you fail, go back down to 10 per minute and stay there.


Scaling options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

Box Height -> 20/16 -> As needed


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Shoulder Stretch on box – 2X 1 Min, take 20 sec rest between sets

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