Welcome to the first day of Pull Up Awareness Month. We are going to be focusing on building strength in, and improving, pull ups across the board. Enjoy!

Warm-up

2 Rounds

1min Jump Rope
Scap Pull Ups (10) (beginner)
Butterfly Scap Pull Ups (10) (advanced)
Jump Squats (10)
Plank Push-Ups (10)

Skill / Strength

Pull-Up Week 1, Day 1

Ring Rows (30)
Dead Hangs – 3 Sets ALAP
Negative Pull-Ups (20)

Max Strict Pull Up Test

Metcon – TIME

21-15-9 (10min Cap)

Rx+ (15-12-9)
Hang Power Cleans (135/95)
Push Press (135/95)
Deadlifts (135/95)
Rx
Push Press (135/95)
Deadlifts (135/95)
Lvl 2
Push Press (115/75)
Deadlifts (115/75)
Lvl 1
Push Press (95/65)
Deadlifts (95/65)

 

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