(Compare to 05-08-19)
40 min of work:
2 Rope Climbs Rx+ Legless Comp L-sit
4 Strict press AHAP
6 Boxjumps 24”/20” Rx+ 8 Comp 10
Cal Row Rx 12/10 Rx+ 16/14 Comp 20/18
1->10 reps of strict pull ups (or towel/table pulls)
10->1 reps of burpees
*After each round of pull ups and burpees perform
3 (assisted) pistol squats R+L
3 shrimp squats R+L
Warm-up by stretching the legs, hips, knees and ankles properly; pigeon stretch, hipopener, Samsonstretch.
Then build up from Airsquats to assisted pistols (and then maybe to pistols).
The shoulders and pullups should warm-up slowly with the flow of the workout.
Set a timer; 3.2.1..GO!!