Strict Weighted Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side – find a challenging weight and use it
for all sets.
– Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
10 Kipping Pull Ups
200 Meter Run
– Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the
Burpees is key here.
Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
– Alternate positions
Complete as many rounds as possible in 30 mins of:
5 Single Arm Dumbbell Deadlifts
5 Single Arm Dumbbell Rows
5 Single Arm Dumbbell Power Cleans
5 Single Arm Dumbbell Front Squats
5 Single Arm Dumbbell Snatches
5 Single Arm Dumbbell Push Press
Run, 200 m
One complete round on one side, then next round other side.
Power Clean = No Squat.
Substitution for Run:
:60 of 10 Mountain climbers + 10 High Knees AMReps in :60