Skills Companion Week 3

Day 1

A1. 12x 1 negative front lever
A2. 12 x 1 negative back lever

B. 8x 2 wtd muscle-ups

C. 40 parallette shoot-thrus
Day 2

A. 8x 5 Archer pull-ups/side

B. 1 min static DB hold 50/35, imediately follow 0:20 ME pull-ups
R2M40S x4 (score is total pull-ups)

C. 20 bar pull-overs
Day 3

A. 12x 15′ HS walk

B. accumulate 3:00 wall-facing HS hold

C. accumulate 2M in each hollow and arch hold