Skills Companion 17.4

Day 1

A1. 5x 1 negative front lever
A2. 5x 1 negative back lever

B. 8×5 UB butterfly kip (chin does not need to go above bar, just work on the motion)

C. 40 shoot-thrus

 

 
Day 2

A. 5×3 Archer pull-ups

B. 100 standing banded holow pulls

C. 15 super slow negative dragon flags

 

 
Day 3

A. Each FQ: 8x 10′ HS walk

B. 5x 2 negative HSPU

C. 4×8 pike walk-outs