"Pull Ups on a Tuesday"

Warm Up (NFT):

  • 50 Jump Rope
  • 40 Arm Circle
  • 30 Plank Shoulder Tap
  • 20 Trunk Twist
  • 10 Standing K-2-E
  • Walk Walk or Inverted Plank Hold (10 sec.)
  • Inch Worm (D & B)
  • Bear Crawl (D & B)

Strength (3 Rounds):

  • Pull up or Assisted Pull Up, 5 Reps
  • Tricep Extension, 10 Reps
  • Hollow Rock or V-Ups, 10 Reps

Met-Con (4 Rounds):

  • 50m Farmer's Carry (AHAP)
  • 12 Box Jump, 24/20
  • 10 Push Up
  • 8 TTB/K2E

Cash Out (Tabata):

20 Rounds Total

  • Flutter Kick
  • Sit Up
  • Russian Twist
  • Leg Climb (Right 1,3/Left 2,4)