Floater 1:
For time:
50 strict pull ups
Floater 2:
6 rounds, each for time:
400m run (mailbox run)
3min rest between rounds
Acc work
Monday
Crossover Symmetry Strength x2 (You can find this on the X Symmetry Sheet)
Pull Up Complex x3 (2 minute rest) (Should be able to complete the whole set without coming off the bar, scale accordingly)
3 Strict
4 Kipping
5 Butterfly
3 Strict
KB Front Rack Walking Lunge 4×10 (each leg)
50 Glute Ham Raises (Aim for sets of 10-15)
75 GHD Sit-ups (Aim for sets of 10-15)
5 Minute Row/Bike Cooldown
Wednesday
Crossover Symmetry Strength x2
HSPU Complex x4 (2 minute rest)
30 Second Hold
1 Strict
2 Kipping
KB Overhead Lunges 4×10 (each leg) (Pick a weight you can keep the arms locked out with)
Bentover BB Pendlay Row 4×10
100 Back Extension
800m run/row cool down
Friday
Crossover Symmetry Strength x2
Accumulate 100 Feet Handstand Walk
*Then 10 Bar Muscle Up and 10 Ring Muscle Up for Time
100 Double-under Unbroken
*Then into 5 Peg Board Climbs for Time
OH Bulgarian Split Squat 4×10 (DB, KB or BB) (This will challenge your midline stability, remember keep the ribs down and drop the weight if needed)
One mile run/row cool down
