A. Pull-up technique and strength:
- 3 minutes of beat swing practice – If you are strong enough, add in the pull for a pull-up. If you have multiple kipping pull-ups, practice the pull to the hips for a bar muscle-up. Just a reminder that in order to do kipping pull-ups in a workout, you need to have about 10 strict pull-ups first. Build that shoulder strength first!
- EMOM for 10 rounds – 2-4 strict pull-ups OR 4-8 kipping pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows. Add a rep or two from Aug 30th numbers if possible.
B. For individual times:
Run 400 m
Rest 2 minutes
Run 800 m
Rest 4 minutes
Repeat.