Steve's Muscle Palace

Warm up: 1min of double unders, rest 30 seconds, 1min of air squats, rest 30 seconds, run down and back, 1min of med ball clean rest 30 seconds, then hip mobility x10.

STR: 5x5 weighted pull up and 5x5 full range of motion ring dips. Superset these two exercises then rest as needed and repeat.

If you don't have dead hang pull ups yet, work on the kip or use a band to perform dead hang pull ups.

Workout: "3 moves"

15oom row
50 ohs
30 burpee