Conditioning
Complete as many rounds as possible in 5:00:
- 5 Pull Ups
- 10 Wall Balls (20/14)
Rest 3:00
Complete as many rounds as possible in 7:00:
- 6 Muscle Ups
- 8 Calorie Row or Bike
- 10 Plate Overhead Walking Lunges (45/25)
Rest 3:00
Complete as many rounds as possible in 9:00:
- 15 Push Ups
- 15 Calorie Row or Bike
Optional Independent Work
3 Sets:
- 5-10 Renegade Row per side
- 6 Dumbbell Tricep Overhead Extension
- 30m Kettlebell Waiter’s Walk per side
Pull Up Program Week 3
You will do this work 2-3 times this week.
5 Sets:
- Scap Push Ups x 5 @ 2122
- Rest 60s
- Assisted Chin Ups x 2 @ 5013
- Rest 60s
3 Sets:
- Single Arm Dumbbell Press x 10-12 each arm @ 4010
- Rest 45s
- Active Hang x 25-35 seconds
- Rest 75s