Met Con
EMOM 24 (6 rounds)
A) 5-8 Strict Chin Ups
B) 15 Hollow Rocks
C) 8-12 Dips
D) L-Sit (accumulate max time in :40)
Tempo Push Up Skill
6 Minutes to accumulate max tempo pushups (1-1-x-1)* done with perfect form. 15 Band Pull Aparts each time you break.
* Tempo Push Ups
1 count negative
1 count pause at bottom- chest and hips at the floor without resting any weight on the floor
Drive up explosively
1 count pause at top with body in straight line and elbows locked
