Tuesday GS&C
ON A 10:00 RUNNING CLOCK…
Choose a Pull-Up Option…
Pulling Options…
Build to a 3-Rep Weighted Pull-Up
5×5 Strict (Banded) Pull-Ups
5×5 Pull-Up Negatives
5×5 Vertical Ring Rows
6 rounds for time of:
15 Box Jump Overs
12 Pull-ups/ Ring Rows
9 Strict Dips (Bar, ring or bench)
STRENGTH SQUAD
Deadlift Max Effort & Pull Giant Set