Conditioning
Complete as many rounds as possible in 20:00:
- 20 Wall Balls (20/14)
- 15 Pull Ups
- 15 Handstand Push Ups
- 10 Toes to Bar
- 10 Burpees
- 5 Muscle Ups
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 4
You will do this work 3 times this week.
Every 60-90 seconds for 10:00 do:
- 1 Chin Up Negative (5-30s descent)
*Performing longer negatives is better than doing more reps.*
3 Sets:
- 6-8 Ring Curls @ 30X0
- Rest 60s
- 6-8 Diamond Push Ups @ 3010
- Rest 60s