I. Run 400m
II. Coaches Choice
Impact/Focus: Weighted & Deadhang Pull-ups
Athletes should select from the following options based on their current Pull-up level of development.
Complete each set against a 2:00 clock
*Warm up: 3 sets x 5 reps (un-weighted)
I. Weighted Pull-ups: 3-3-3-3-3-3RM
II. Deadhang Pull-ups: 6 sets of 5-7 reps
III. Scaled Methods: 6 sets of 5-7 reps
Post loads to comments.
Complete as many rounds/reps as possible in 12:00 of
15 x Ring Push-ups
15 x Russian KB Swing (24/16)
15 x GHD Sit-ups
Post rounds/reps completed to comments.