Monday August 6th, 2018 - PULL


Sumo Deadlift

6 Sets: Build to a 3 Rep max


Strict Pull up Work

Option 1:

Build to a heavy 3 rep weighted pronated strict Pull up.

Drop set: 70% of heavy 3 for max reps

Option 2:

6 Sets:

Max Strict Pull up

Rest :15

Max Ring Rows

Rest 1:30

Option 3:

6 Sets:

Max Banded Strict pull up, choose band that allows for 8+ reps

Rest :15 Sec

Max Ring Rows

Rest 1:30


Assault Bike 5 Min Max Cal Bike

ALL OUT EFFORT! This will be baseline metric for the fall cycle

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