Skill: Kipping/T2B Technique

 

Strength: Upper Push/Pull

Strict Press

4 x 5 w/ 3 sec Negative @ +5/10 lbs (more than last week)

**the negative = from locked out above head back to shoulder**

 

Single Arm Dumbbell/Kettlebell Bent Over Row

4 x 6 Per Arm

*Squeeze at top**

**Superset Two Movements**

 

Conditioning:

Death By (15 Min Cap)

Buy In – 5 Toes 2 Bar (each round)

Shoulder 2 Overhead

 

L1: 7 Toes to Bar, 155/105

L2: T2B, 105/75

L3: K2C, 75/55

L4: T2R, DB S2OH