WARMUP
2 Rounds of
10 Banded Pull-Aparts
10 Scap Pull-Ups /Kip Swings –> 3-5 Strict Pull-Ups
6 Groiners
6 Box Step-Ups –> Box Jump Overs
10 Scap Push-Ups
6 Tempo Push-Ups (31×1)
6 Tempo Bench Dips (31×1)
STRENGTH
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
(No Measure)
WORKOUT
6 ROUNDS FOR TIME
15 Box Jump Overs (24/20)
12 Chest to Bars
9 Strict Ring Dips
(Score is Time)
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