Pull-ups start this week! The program can be found here –> Intensity Pull-up Program

Hopefully you all reviewed the program over the weekend after it got posted. We will go over all the movements today so it might take longer than in the future. Prescribed exercises are as follows:

First Pull-up Group

Week Exercise Sets Reps
Pulling Prep 3 6
Reverse Row Sit-Back 3 6
Negatives 5 1

More Pull-up Group

Monday 5 2/1/1/2/3


10 min EMOM

  • ODD – 20 Russian swings
  • EVEN – 10 burpee

2 minute rest

10 min EMOM (starting at top of 12th minute)

  • ODD – 20 lunges (10/leg)
  • EVEN – 15 wall ball

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