BRID warm up
8x2 bench
(heavy)
(rest as needed)
rep test @ 70% of heaviest set of above
800m run
40 L pull ups
800m run
40 strict pull ups
800m run
40 kipping pull ups
3 rounds (for quality)
4 bar muscle ups
20m handstand walk
2 legless rope climbs
(focus on technique and efficiency of each movement)
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