4 Sets (not for time)
5 Tempo Bulgarian Split Squats (30×1) – each leg
1 Rope Climb OR 5 Strict Pull Ups
10 Tempo DB Bench Press (30X1)
1 Minute Bear Crawl OR Handstand Walk
1 Minute intense Row OR Bike OR Ski OR Run
*Record heavy single
Strength + Skill Day! Part 1 will take 15-20 minutes but you should be ready to dive right in to the squats. Don’t blow it out on the sets of 8-6-4…increase loads but save some in the tank for the 2 and 1.