150318

Warm-up and work through today’s prescribed pull-up program

First Pull-up Group

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

More Pull-up Group

Wednesday 5 2/2/1/2/3

Conditioning

15 minutes to complete 10 rounds of:

  • Deadlift 10-9-8-7-6-5-4-3-2-1
  • Ring/Box dips 1-2-3-4-5-6-7-8-9-10
  • Double Unders 20/Singles 50

5-7 minutes rest (enough to catch your breath)

12 minutes to complete 5 rounds of:

  • Air Squats 21-15-9-15-21
  • 3 laps (scale if necessary to hit time cap)
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