It's Active. It's Recovery.

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

For time:
5 Super Sets of:
5 Strict Pull-ups (banded for
resistance) + 5 Strict HSPU
(banded for resistance)
then...
30 Banded Ring Seated Strict MU
(attach each ring to a light band &
high bar. Sitting on bench or plates)

CONDITIONING

Death by.....
Burpee Box Jump Overs 24/20
min 1, 1. min2, 2. min3, 3.
min4, 4 and so on until you cannot
complete the reps in the min.