PULL UPS + STEADY STATE AEROBIC CONDITIONING

PULL UPS + STEADY STATE AEROBIC CONDITIONING

Pull Ups (Max reps)
Foundational Strength Building Superset (15 mins)
A) 3 x 5 Strict Pull-Ups/Chin-Ups
Superset with 60: plank
B) 3 x :10-20 Chin-over-Bar Hold
Superset with 10-12 banded pull downs, 2 sec pause at the bottom

Intermediate Skill/Strength Building Superset (15 mins)
A) 3 x 3- 5 Strict Pull-Ups/Chin-Ups/ or Strict C2B
Superset with 30 sec single arm plank each side
 B) 3 x :20-30 Chin-over-Bar Hold
Superset with 10-12 Skull crushers

Metcon (AMRAP – Rounds and Reps)
18 Mins for quality – no scores will be taken for this, it’s an opportunity for you to slow things down and work on movement efficiency

5+5 half kneeling KB Filly Press
30 sec dish hold
30 sec superman hold
Max  Pull-Ups

400m Run

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