031816 – Friday

Strength:

** Take 1 Attempt to perform as many strict pullups as you can **

 

1. The Segment + Eccentric Pull-up  5sx3r

(Take 5 seconds to descend to a dead hang)

** Rest 90-120 seconds between sets

 

2. TRX/BB Assisted Pull-ups 3sx5r

** Rest 90-120 seconds between sets

1 set to absolute failure

 

3. BB Thrusters (80% of best weight) 3sx3r

 

4. BB Deadlifts (80% of best weight) 3sx4r

Conditioning:

2 partner teams:

Complex A: 5 Rounds/each partner

  • 10 push-up T-planks
  • 1 wall walk

Complex B: 5 Rounds/each partner

  • 15 box jumps
  • 10 plank hip drops/side

Complex C:

  • 200 MB Slams (combined)

1 partner works while the other rests

 

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