Strict Pulling Circuit:

4 SETS

6-12 strict pull ups OR chin ups

15-20 Straight Arm Banded Lat Pull Down

*Rest between 1:30 – 3:00

METCON

45 Wall Ball (20/14)

35 Ground to Overhead w/ Plate (Weight: 35/25)

25 Chest to Bar Pull Ups

15 Burpee Broad Jump

25 Chest to Bar Pull Ups

35 Ground to Overhead w/ Plate (Weight: 35/25)

45 Wall ball (20/14)

OPTIONAL ADDITIONAL WORK:

A) Bike Conditioning: 4 x 17/14 Cal Sprint – Rest 2:00 after each set

B) Foam Roll & Stretch (20:00)