WARM
std warmup
15 medball chest passes
10 medball oh passes
MAIN
A. pullup complex, 10 rounds for time. Scale as needed. Must stay on bar for each whole set of 3 movements.
{
3 weighted pullups 45# (I did 20#)
5 strict pullups
7 kipping pullups
}
I did 3/5/7 for the first 2 rounds, then droped to 2/3/4 for the remainder. Took 27:30 min nonetheless.
Total = 22 weighted pullups + 34 strict pullups + 46 kipping pullups = 102 pullups
I added:
B. 3x8 GHD situps
C. HSHolds for balance
3, none for long duration
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