A. Strict Pull Ups (week 5 progression)
A1. 25 reps for time in sets of 2-3 at 40% of your 1RM weighted pull up.
-directly into-
A2. Strict Pull Ups: For time:
Complete 200% of your max unbroken reps for time.
*Every time you come off the bar, complete 20 bent over rows (20/15kg)
*12 min cap
*if you don't have 5+ Unbroken Strict Pull Ups
OTMx4: Tough Chin Over Bar Hold
OTMx4: 2 sec hold over Bar + a slow lower
OTMx4: 5 Banded Pull Ups
B. 15 Min AMRAP:
400m Run
30 sec Hanging Tuck Hold
20/15 Calorie Row
10 C2 leg Curls
Performance:
A. See Fitness
B. 15 Min AMRAP:
15 Toes to Bar Unbroken
30/24 Calorie Row
15 Toes to Bar Unbroken
400m Run
Log all workout results to Beyond the
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