22 07 15 – weighted pull ups

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22 07 15 – weighted pull ups

Warm up – 2 rounds:

  • 30 sec dead hang
  • 30 sec push ups
  • 30 sec sit ups
  • 30 sec squats

 

Mobility:

  • Lats
  • Shoulders

 

Strength:

a)

  • Weighted pull ups 8-8-8
  • Scale: negatives 8-8-8

 

B)

10 min EMOM

  • 2 strict pull ups
  • 3 kip/butterfly pull ups

 

Metcon – 12 min AMRAP:

  • 5¬†deadlifts 100/75kg
  • 10 push ups
  • 15 squats