Strength
3 Rounds:
- 10-20s Chin over Bar Hold
- 5 Horizontal Ring Rows @ 30X1
- 10-20s Tuck Hold
Rest as needed between exercises and rounds.
Conditioning
Complete 4 rounds for time:
- 200m Run
- 1 Rope Climb
- 10 Toes to Bar
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