3 sets as easy warm-up:
5/side standing bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold or 8 alternating pistols, 31X1
+
5:00-10:00 muscle-up practice/tech work – any variation, nothing under fatigue, just crisp reps or turnover practice
+
A1. Close-grip bench press, 9-7-5-3, 30X0; :90 rest
A2. Supinated ring rows, 4 x 10, 20X1; :90 rest
+
Every :60 for 16:00 (4 sets of each):
1st: 10m 1-arm DB overhead walking lunges, 50/35 – switch arms set-to-set so each side does 2 sets
2nd: 12 glute-ham sit-ups
3rd: 45 double-unders
4th: 12/8 row calories @ moderate effort – just a warm-up for the sprints…
+
3 sets:
:25 row sprint
3:35 walk rest

Post results to comments.

NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan and we’ll get you set up…