Conditioning
Complete as many rounds as possible in 4:00:
- 5 Bench Press (135/95)
- 5 Strict Pull Ups
Rest 4:00
Complete as many rounds as possible in 4:00:
- 8 Double Kettlebell Deadlifts (53/35)
- 4 Box Jumps (30/24)
Rest 4:00
Complete as many rounds as possible in 4:00:
- 1 Rope Climb
- 8 Burpees
Rest 4:00
Complete as many rounds as possible in 4:00:
- Calories on the Assault Bike
Pull Up Program Week 10
You will do this work 3 times this week.
3 Sets:
- 15-20s Active Hang
- Rest 75s
6 Sets:
- 3-5 Assisted Chin Ups @ 3010
- Rest 60s
- 3-5 Single Arm Dumbbell Press @ 3010
- Rest 60s
3 Sets:
- 6-8 Bent Over Dumbbell Row @ 3011
- Rest 45s
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 45s