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
1-2-3-4-5-5-5-4-3-2-1
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
