A. Tempo Back Squat 31X1
4 sets of 8 reps @ 60-75%
MetCon:
4 Rounds
1 Min Max Cal Bike/Row
1 Min Max SHSPU
1 Min Max Ring Muscle Ups
Rest 1 min
Muscle Up Scales:
L5 – Bar Muscle Ups
L4 – Chest to Bar PullUps + Ring Dips
L3 – Pull Ups + Straight Bar Dips
L2 – Banded Pull Ups + Parallette Dips
L1 – Ring Rows + Push Ups
SHSPU Scales:
L5 – LROM Strict HSPU
L4 – Deficit HSPU Negatives
L3 – Wall Facing HS Hold (Nose to wall)
L2 – Pike Push Ups (Hip @ 90)
L1 – Push Ups