Strict Pull Up Development

 

EMOM 15 – Perform 5-10 reps (No Kipping)

1) Strict Chest to Bar Pull Up

2) Strict Pull Up

3) Pull Up Negative

4) Piked Assisted Pull Up

5) Ring Row

 

Directly into

In teams of 2:

AMRAP 20

20 Burpees*

15 Sumo Deadlift High Pull* 70/53#

10 Partner Plank Jump Overs

5 Rope Climbs*

200m run

 

*During these movements, partner must hold elbow plank/perfect hollow (may alternate)

 

Alpha

3 Sets:

10 Bulgarian Split Squat

10 Single Arm Z Press/side

10 Bodyweight Row

20 Hip Extension