A.
Every 2 minutes, for 10 minutes (5 sets), complete the prescribed number of pull-ups according to your ability:
0-4 Strict Pull-ups: 4, 9, 6, 6, 8 (negatives)
4-5 Strict Pull-ups: 6, 10, 8, 8, 10 (negatives)
6-8 Strict Pull-ups: 3, 4, 2, 2, 4+
9-11 Strict Pull-ups: 5, 7, 5, 5, 6+
12-15 Strict Pull-ups: 7, 10, 6, 6, 9+
16-20 Strict Pull-ups: 9, 13, 9, 9, 12+
21-25 Strict Pull-ups: 13, 17, 13, 13, 16+

Followed by…

Every 2 minutes, for 18 minutes (9 sets):
Back Squat
1x5x65-70%
1x3x70-75%
1x1x80-85%
5x4x80%

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Burpees
Minute 2 – 10 Reverse Lunges, 115/95 pounds
Minute 3 – 15 Wall Balls, 20/14 pounds

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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