Skill/Strength
Strict Pull Ups
Review:
hollow body position
lat activation
Then, every 1:30 x 5 rounds:
Advanced/Intermediate
3-5 strict pull ups with 2 second pause at top (in hollow position)
Beginner
3-5 ring pull ups (feet on floor) OR partner assisted pull ups
🚫 Bands are NOT a scaling option 🚫
Conditioning
Every 4 minutes x 5 rounds
AMRAP 3:
60 double unders (120 single unders)
12 push press (95/65)
Max cal row
Remaining 1 minute: rest
Score = calories