Tuesday, September 19th

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Tempo Strict Pull Ups – 31X1 tempo, 4 max effort sets Rest 90s-2min

Pull Ups – 3 second negative, 1 second pause at top and bottom of the rep. We’ll go to form failure today. Scaling ensure you’re using the same scales we used when testing, but if not we should be shooting for anywhere from 5-10 reps.

For Time: 12 min cap 55/45 Cal Row 60 Single Arm DB Hang Clean 50/35 | 35/25 | 25/15 55 Med Ball Sit Ups 20/14 | 14/10 | 10/6

Workout – simple triplet which we will grind out each movement one time through. For the C&J, alternate hands every 5 reps