A.
Every 3 minutes, for 15 minutes (5 sets):
Minute 1 – Sumo Dimmel Deadlift x 20 reps at 40%
Minute 2 – Pull-ups (see numbers below)
Minute 3 – Rest

Coach Alex’s Notes:
Complete the prescribed number of pull-ups according to your ability:
0-4 Strict Pull-ups: 5, 9, 7, 7, 9 (negatives)
4-5 Strict Pull-ups: 6, 11, 8, 8, 11 (negatives)
6-8 Strict Pull-ups: 3, 4, 3, 3, 4+
9-11 Strict Pull-ups: 5, 8, 5, 5, 8+
12-15 Strict Pull-ups: 7, 10, 7, 7, 10+
16-20 Strict Pull-ups: 10, 14, 10, 10, 13+
21-25 Strict Pull-ups: 14, 19, 13, 13, 18+

B.
Every three minutes, for 24 minutes (8 sets):
Minute 1 – 20 Kettlebell Swings (32/24kg)
Minute 2 – 12 Reverse Lunges (32/24kg)
Minute 3 – 12 Push-ups

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

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