STRENGTH

Group 1 (0-3 Strict Pull ups)

a) 4 Sets:

20 sec Max reps PVC lat pull down + 10 sec PVC hold at chest

*Rest 60 sec

b) 5 Negative Pull ups (lower as slowly as possible)

*60 sec rest

OR

Group 2 (4+ Strict pull ups)

a) 4 Sets: 3-7 Weighted strict pull ups (more reps than last week)

*Rest 60 sec

b) 4 Sets:

3-10 Strict pull ups @3011 tempo (more reps than last week)

*Rest 60 sec

CONDITIONING

10 min AMRAP

10 DB Snatch 22.5/15kg

10 Burpee Jump over DB

5 Pull ups

*increase pull ups by 5 reps every round!

FINISHER

Slow Banded Dead bugs

3 Rounds:

30 Sec on, 30 sec rest