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A. Pull-up strength

For 10 rounds, every 45 seconds:

3-5 strict pull-ups (scale the reps, or modify to a challenging pulling variation).

Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and getting high at the top. If you start off at 3 reps and can’t maintain good form, scale the reps to do so. If you’ve been doing 3 reps fairly easily for the last two weeks, add another rep or two per round.

B. Bat wings – 3×5 (heavy) with a 5 second hold at the top of each rep.

C. For time:

3 rounds of:

15 wall balls

3 laps of front rack KB carry (53/35) (1 KB)

Then 3 rounds of:

15 wall balls

3 laps suitcase carry (same KB or heavier).