PERFORMANCE

STRENGTH

10 x 3 Strict Weighted Pullups

Rest as needed between sets.

*Choose Weight, you can use a WB, DB or KB between your feet. If you cannot perform, more than 3 Strict Pulls unbroken do not use weight. Perform Strict Pullups

CONDITIONING

Teams of 2 –

AMRAP21*

9 Ring Dips

15 Calorie Row

21 Box Jumps 20”

*Alternate complete exercises.

FITNESS

STRENGTH

6 x 3 Negative Pullups*

Rest 60 seconds between sets.

*Use a plyometric box to hang from the bar with your chin over it, and then descend during 3 seconds until you fully extend your arms.

CONDITIONING

Teams of 2

AMRAP21*

9 Box Dips

12 Calorie Row

15 Box Jumps 20”

*Alternate complete excercises.