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A. Pulling strength

  • 5 max effort sets of ring pull-ups (optional false grip and pause at the top) – Scale these to smooth, controlled hinge rows
  • Beat swing practice on the rings OR if you aren’t doing pull-ups yet, do 4 max effort sets of banded lat pulls (either on your back on the floor, or standing and pulling down). Make sure you use one of the thicker dowels.

B. 15 minutes of work:

15-25 unbroken wall balls

10 unbroken burpees (keep moving on these!).

This is about pacing. The goal is to rest just enough so that you can complete each round unbroken.

Compare to Feb 12 2018.

C. 3 max effort sets of stir-the-pot on an exercise ball.