Strength
Every 3 minutes for 5 sets:
3 Back Squats @ 82-90%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
Conditioning
Make-up/Skill Day!
Assistance
a) #abseveryday: Side Plank (weighted) – 4 sets each side (30 sec on / 30 sec off) – heavier
b) Dball Bear Hug March (with band) – 4×75 sec