Tuesday 08/16/22

Strength: 

1RM Weighted Strict Pull-up

– 15 to Establish a 1 Rep weighted pull-up

Scale: 3 sets Max Effort

– Pull-ups

– Ring Rows

– Low Feet Assisted Pull-ups

– Toes Assisted Pull-ups

– Max Hold Chin Over Bar

Conditioning: 

21-15-9

Chest to Bar Pull-ups 

Handstand Push-ups

*75 Double Unders between sets

Accessories:

5×5 Shoulder Press

3×8 Dumbbell Incline Bench Press

3×8 Dumbbell Bent Over Reverse Flies 

3×8 Tempo Lat Pull Down (3351)

4×20-30” Static Top Pull-up Position (4×3 negative pull ups)

4×20 Rower Tuck Ups

Cardio: 

5 Rounds

5’ AMRAP

10 Calorie Skierg

10 Push-ups

10 Toes to Bar

Rest 2’

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