Pull Up Work- choose the appropriate:

Feet on Box Pull Up

Strict Pull Up

Weighted Strict Pull Up

L- Pull Up

Single Arm Feet on Box Pull Up


THEN:For time with a 10 min cap


DB P. Press 50/35

Deadlift 275/185

at the top of ea min:

1 MM

Then: Midline Work: scale accordingly

25 GHD Sit-Ups, 25 Hip Extensions

25 AbMat Sit-Ups, 25 Banded Good Mornings

25 Hollow Rocks, 25 Superman Rocks