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.