STRENGTH:
Strict Pull-ups
-Level 1-
EMOM 10 of:
1-3 Strict Pull-ups (Band is Ok)
-Level 2-
Every 2:00 x 5
1 x Max UB Set
-Level 3-
8-6-4-2 Weighted Building, then 1 x Max UB at the same weight as the set of 8.
5 x (:40 on, :20 off)
CONDITIONING:
EMOM 15 of:
Min 1: :40 Max Calorie Machine*
Min 2 : 40 Max DB Box Step-ups @ 50/35
Min 3: :40 Wall Sit (If you can, hold DB in goblet Position)
*If you were here on Tuesday, use a different Machine
CORE:
100 Sit-ups