Basics:
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from Tuesday)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these arenโt proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups or L-Seated DB Press
10 Toes to Bar
15 Ring Dips or Push-Ups
30 Double-Unders or Lateral Jumps Over Parallette
Performance
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these arenโt proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders