BASICS:
Three sets of:
- Strict Pull-Ups x Max Reps
- Rest 45 seconds
- Nose-to-Wall Handstand Hold x 45-60 seconds
- Rest 45 seconds
- Strict Supinated-Grip Pull-Ups x Max Reps
- Rest 45 seconds
- Hollow Rocks or Holds x 45 seconds
- Rest 45 seconds
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
- Row 500 Meters
- DU 75/singles 150
- 30 Push-Ups
Core:45-60 seconds side plank each side
Cardio: 3 minutes Double under Practice
PERFORMANCE:
Three sets of:
- Weighted Strict Pull-Ups x 3 reps
- Rest 30 seconds
- Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
- Rest 30 seconds
- Strict Pull-Ups x Max Reps
- Rest 30 seconds
- Strict Supinated-Grip Pull-Ups x Max Reps
- Rest 3 minutes
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
- Row 500 Meters/run 400m
- DU 75/singles 150
- 30 Push-Ups
Core:45-60 seconds side plank each side
Cardio: 3 minutes Double under Practice