Strength
Every 3 minutes for 4 sets:
5 Back Squats @ 80-85%
3-7 Muscle-ups (Bar or Ring) – Sub: 10-12 Ring Rows + 10-12 Push-ups
—Use a little more weight & try to do 1 more MU than last wk.
Conditioning
Make-up/Skill Day!
Assistance
a) #abseveryday: Side Plank (weighted) – 3 sets each side (1 min on / 1 min off)
b) Dball Bear Hug March (with band) – 4×60 sec