Strength
Part 1:
- Build to a heavy set of 2 weighted pull ups.
or - Perform 6-8 pull up negatives as slow as possible.
Part 2:
- Perform 2 sets of max strict pull ups with 2-minutes rest between sets.
Notes
Today’s strength is strict pull ups. You will first take as many sets as needed to build to a heavy set of 2 weighted strict pull ups. If you do not have a strict pull up yet, you will perform 6-8 reps of a slow negative with about :30-1:00 rest between reps.
Part 2 of today’s pull up session involves performing 2 sets of as many strict pull ups as possible with 2-minutes rest between sets. If you have a few strict pull ups, but can’t complete more than 6 reps, use a band for assistance. If you do not yet have strict pull ups, perform as many ring rows as possible.
Conditioning
Every 3:00 x 5 rounds:
- 10 Dual Kettlebell Swings
- 10 Burpee Box Jump Overs
- 10 Dual Kettlebell Swings
Notes
Today’s conditioning is 5 rounds of dual kettlebell swings and burpee box jump overs. You will complete a new round every 3:00. Your score is the sum total time from all 5 rounds.
The dual kettlebell swings should be at a light-moderate weight. You should be completing the sets of 10 unbroken throughout the workout. Aim to swing the bells up to chest height each rep.
The burpee box jump overs should take no longer than 1:00 to complete. Adjust the number of reps or the box height as needed.