A)Strength:

1) Max Strict Chin-ups x 1 set.
– Beginner: Either Band Assisted or Ring Rows
2) Max Strict Push-ups x 1 set
Rx+:(HSPU)
– Beginner: Box Push-ups
3) Max L-Sit Hold x 1 set
– Beginner: Hollow Hold

B) Every 4:00 x 5 Sets:
20 Walking Lunges (BW) (total reps)
15 Hang Power Cleans (135, 95)
1 Rope Climb
50 Double Unders

L3: (115, 75)
L2: (95, 65) (10 Band Assisted Pull-ups per round) (Double Under Attempts x 50)
L1: (65, 45) (10 Ring rows per round) (50 Singles)
Score today = slowest split

EXTRA CREDIT

1a) Banded Facepull-aparts: 3 x 15. No rest.
*These are done with a slow + controlled temp + 1 count pause at end ROM.
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)
*These sets should suck =)
1b) Elbow out Tricep Extensions: 3 x 15. No rest.

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