Front Squats 10X3 @68% of 1RM *Use the same weight for all sets
Back Squats 3X3 @68% of 1RM *Use the same weight for all sets
Strict Pull-Up Cycle 4 sets of 5 reps
Scaling, if you have 0 Pull-ups: Controlled Negatives, jump up control down. No bands!
1-3 Pull-ups: Normal speed up, control down. When you can’t complete a normal speed up, go to jumping up and control down.
5+ Pull-ups: Normal speed up, control/slow motion down. Try to complete unbroken