Ke 7.10.

Pre workout:

• scap ctrl

a) Skill 20min

• Kipping pull-up/Butterfly/C2B Focus on quality not amount

b) emom 16’

1. T2B / rope climbs
2. DU
3. HSPU / HS hold
4. pistol squat progressions

30s on / 30s off

After workout:

15-30 min easy aerobic exercise: run, row, bike etc…