4 sets:
Tuck Hold on parralettes, accumulate :30 (no more than 3 attempts)
rest :40
Dead hang Strict pronated Pullups, 8 reps (use weight if needed)
rest :40
Banded Good Mornings, 15 reps @ band of choice
rest :40
Tuck Hold on parralettes, accumulate :30 (no more than 3 attempts)
rest :40
Dead hang Strict pronated Pullups, 8 reps (use weight if needed)
rest :40
Banded Good Mornings, 15 reps @ band of choice
rest :40
Metcon (AMRAP – Rounds and Reps)
20 min Hamrap: (1 person working at a time; all parters split work evenly)
10 Power Clean 95lb/65lb
10 CTB
20 Abmat sit ups
40 Double Unders
10 Power Clean 95lb/65lb
10 CTB
20 Abmat sit ups
40 Double Unders
Rx+ 115/75lb
55+ 85/55 – Pullups