Tuesday Apr 26

Pull-ups

Warm Up

2 Sets

30 Sec Row/Ski

10 Rotating Scorpions

20 Fast in and out squats

 

Mobility

  • PVC Shoulder Dislocate

Activation

2 Sets

10 Scap Pull Ups or Banded Pull Downs

10 Push-up to Down Dog

Strength

Strict Pull-ups

5 x 7

Rest 2 min between Reps

 

Comp

Perform pull ups weighted

 

SC

 5 x 5-7 Assisted strict pull ups

Or

5 x 1-1-1 Negatives

10 sec rest between reps

Workout

RX

Accumulate for time

150 Wall Ball 20/14lb**

** Every Break complete 10 TTB

RX+

Wall Ball – 30/20 lb

SC

Wall Ball – 14/10 lb

Toes to PVC

Fit

5 RFT

20 Wall Ball

10 Hanging Knee Raises

Accessory

Bulgarian Split Squat

Every 90 Sec for 12 min

1 – 12 Reps on Left Leg

2 – 12 Reps on Right Leg

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