6 x 4 (2L, 2R) @ (up to) 60% of 1RM
Rest as needed, and alternate arms evenly. Focus on position and execution, with pace as an afterthought, and add a 2/1000 pause to any transition point that you are struggling with. When scheme is listed as “6 x 4″, it always refers to “Sets” x “Reps”.
And then, skill work/ playtime:
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. They include:
Practice several movements, and perform as many reps as needed to make improvement. If proficient in each of the movements listed, begin practicing transitions from them into/ out of other basic bodyweight movements (Ex. Front roll to broad jump, burpee to front roll, etc.).