Fitness and Performance
4 sets
DB Push press x 6-8 +
Split Squat (rear toe elevated) x 6-8 each
Plank hold x 45 seconds
For time:
5 strict pull ups
25 skips
4 strict pull ups
50 skips
3 strict pull ups
75 skips
2 strict pull ups
100 skips
1 strict pull up
125 skips
If you do not have BW pull ups yet? Jump up and negatives down.
If you have DU cut the skips in 1/2.
Sport
Jerk (behind the neck) @70% 3-3-3-3-3
Push press @75% 5-5-5-5
3 rounds for time:
50 DU
15 CTB pull ups
