Warm-up, then, if you haven't already, do the bar hang challenge! Details HERE.
BENCH + PULL-UP
*Weight is something you can handle for 10 reps, not 11.
The second you finish your last pull-up get on the ground and do as many push-ups as possible. Immediately after that...200 sit-ups.
4 rounds of...
10 Jump OVER 30" Box
5 Single-Arm KB Swings Right @ 2 Pood
5 Single-Arm KB Swings Left @ 2 Pood
Lastly, MENTAL TOUGHNESS WORK:
Hold plank as long as possible (COMPARE to last week!!)
*Competitor: As prescribed
*Established: 24"box/1.5 pood
*Recruit: Pull-up progressions. Step-ups not jumps. 1 Pood