Strength
3 Rounds:
- 10 Dumbbell Floor Press
- 20m Kettlebell Waiter’s Walk on each arm
Rest as needed between exercises and rounds.
Conditioning
With a partner, alternating full rounds, completely as many rounds as possible in 15:00:
- 12 Box Jump Overs (must clear box)
- 6 Dumbbell Thrusters (45/30)
- 6 Burpees
Pull Up Program Week 11
You will do this work 3 times this week.
3 Sets:
- 2-3 Scap Pull Ups @ 3110
- Rest 60-90s
3, 2, 1, 3, 2, 1 reps of:
- Assisted Chin Ups @ 3010
- Rest 90s
- Assisted Dips @ 3010
- Rest 90s
4 Sets:
- 4-6 Dumbbell Bent Over Row @ 3010
- Rest 90s
- 4-6 Ring Push Ups @ 4010
- Rest 90s