Friday

Strength
Weighted pull-up 5-5-5-5-5*
*After every set of weighted pull-ups perform 10x alternating pistols squats

Note: Upper body strength, with lower body skill work. Use whatever type grip/hand position you prefer today. Go as heavy as possible on first set and then use five pounds less for the remaining four sets. If you cannot perform pistol squats yet, instead work in an ankle and hip mobility exercise each. Enjoy your weekend!