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A. Pull-up strength work – 10×2 every 40 sec. Use bands or weights if necessary.

B. 10 rounds, EMOTM (every minute on the minute) of:

2 deadlifts at 60-65%

5 jump squats

5 pushups (clapping if you’re capable)

Use good form on the DLs as usual, and go as fast as possible on the rest.

C. 3×25 hip extensions