RETURN TO FULL PROGRAM

    • Run: 2min

    • Calf stretch (hands on wall): 30sec / side

    • Wall tibialis raises: 20x

    • Prone Y, T, W: 10x each (Y x 10 -> T x 10 -> W x 10; tap floor btw reps, pause 1sec at the top of each rep; focus on using upper back and rear delts)

    • Split squat (kneeling version): 30sec / side

    • Hang: 30sec

    • Bodyweight squats: 5x (5sec holds at bottom of each)

  • EMOM ring rows (rings set at 7.5/9) + bodyweight squats:
    *RING HEIGHT ADJUSTMENT: set the rings at a height where your back will come near (~3-6”) the floor but not quite touch at the bottom of each rep

    • @ 0-1-2-3-4min (all sets are the same)

      • 10 bent-leg ring rows

      • 6 squat JUMPS (less emphasis on maximum height than on a smooth landing that softly absorbs the impact as you lower straight into the next rep; squat to roughly 2/3 usual depth)

      • RECORD FINAL SET OF BOTH

  • 5 sets of ring pull-ups (pronated grip) and Bulgarian split squats (ring version):
    *On BSS, make sure to (1) keep tempo slow and smooth throughout for best loading and balance, (2) keep ~90% of weight on front foot, and (3) get as deep of a knee bend as possible on front leg without lifting heel (note: it’ll be easier to go deep if you allow the ring to move backward a bit on the descent).

    • @ 12-15-18-21-24min:

      • Pull-ups: bodyweight x 6-6-6-6-6

      • BSS: bodyweight x 6-7-6-7-6 (set ring to 11.5/13)
        *Ring adjustment: set ring to ~6-9” from the ground

      • RECORD FINAL SET OF BOTH

  • 3 sets of pseudo muscle-ups (PMU):
    *Rings set at 5.0/6.5

    • 30min: PMU x 8 (control negatives)

    • 34min: PMU x 1, as slow as possible (count to metronome to track time; GOAL: single rep in 30sec+)

    • 38min: PMU x 1, as slow as possible (log time on both slow sets in submission form below)

  • Chest-to wall (or chest-to-tree) handstand leg switches:
    *Progress goal: increase “hover” time during switches (at 25sec into this video is a good example)

    • 3 sets (@ 42-45-48)
      *No need to time, just keep going on each set until you reach RPE 7-8

    • RECORD ANY SET

HENRY: PULL + SQUAT

Session feedback / difficulty ratings:

*VIDEO SUBMISSIONS:

  • Ring rows + squat jumps, final set

  • Pull-ups + BSS: final set

  • Handstand: any set