WARM-UP
3 MIN CARDIO CHOICE
THEN…
3x
10 LAT PULL DOWNS
10 SCAPULA PUSH UPS
10 COSSACK SQUATS
:30 HS HOLD
SKILL
PULL UPS - 3 ROUNDS
1- 5 NEGATIVE PULL UPS
2- 5 CHIN OVER THE BAR HOLD
3- 10 SEATED PULL UPS (USE KID BARS AT WRIST HEIGHT WHEN SEATED UNDER)
4- MAX STRICT PULL UPS
*EVERYONE DOES 1&2, PICK 3 or 4 BASED ON ABILITY LEVEL
WORKOUT
25 MIN EMOM
(:50 ON / : 10 OFF)
1- DB BOX STEP OVERS (24/20)
2- BURPEE PULL UPS
3- DB SNATCHES(50/35)(35/20)
4- 25 FT SHUTTLE RUNS
5- REST
