Wednesday January 31st

2 Sets, For Quality:
30 second Passive Hang
10 Banded Pull-Aparts
5 Ring Push-Ups
10 Banded Glute Bridge Marches
5/5 Lateral Box Step-Down

Bench Press
Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90%

For Time:
Unbroken Chest to Bar Pull-Ups
*7 Box Jump Overs 24/20” after each set
If you are still working on pull ups go for strict banded or toenail assisted
If you might not have unbroken sets of these pull ups, do your best to try and hold onto the bar. if you drop, finish out with fast singles.

Unbroken Strict Pull-Ups
*6 Dual Kettlebell Front Rack Step-Ups Each Set 24/20

Time Domain: 6:00-9:00 minutes
Time Cap: 10:00
Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to
the bar.
Secondary Objective: Push to be quick on the box even if you will need a little more
time jumping back up to the bar. Practice efficiency and rhythm here.