Monday January 8


Workout of the Day

Warmup

Dynamic Stretch

+

2 sets: 
10 Wall Balls
Kipping Pullup progression + 6-8 Pullups

Part 1

Back Squat (30X1 tempo)
4-4-4-4-4-4-4

Loading Guidelines: 
Sets 1-3: Warmup sets (40-60% 1RM) – rest 1-2 minutes b/w sets
Sets 4-7: Working sets (70-80%) – rest 2-3 minutes b/w sets

Part 2

For time: 
50-40-30-20-10 Wall Balls (20/14)
25-20-15-10-5 CTB Pullups

* There is a 20 minute time cap.  Scale accordingly.  

Post time to comments.

Scaling

CTB Pullups

  • Sub Chin Over Bar Pullups
  • Scale reps accordingly
    Sub Jumping CTB Pullups or Ring Rows

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