THE GHOST

Competition Class

Strength

Skills&Drills

UPPER STRENGTH
E2M10M
"5 False Grip Strict Pull-ups on
Rings (1 strict MU first if poss - use spotter) "
*add weight if poss (db b/w feet)
"*if too challenging, go to low
rings w/ band under scaps"
5 Dips on Matador
*add weight if poss
*use band if too challenging

5 Super Sets
10 Seated DB Strict Press
"10 1-arm sled row pull
(place ring strap on
sled, pull, step back, repeat) "

5min EMOM
20sec push ups
40sec floor press w/ pvc

CONDITIONING

THE GHOST
6 Rounds
1min Row
1min Double Unders
1min Burpees
Rest 1min