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A. Press – Work up to a heavy set of 3.

B. 3×3 push press with slow negatives at the same weight as A.

C. “G.I. Jane” :

100 burpee pull-ups for time.

IF you are proficient at regular pull-ups, you can do the workout as prescribed. Bar height should be above your highest reach from a standing position.

If you are NOT proficient at regular pull-ups, do the following:

6 rounds of:

10 box jumps (24/20″)

10 burpees

10 pull-ups (modified as needed).