September 28th, 2021

A) Strict pull ups

Max Unbroken set of Strict Pull ups

Then

3 sets of 70% max unbroken set (rest 90s)

Scale@ Use a band so athletes can achieve 5+ reps

B) 3RFT:

50ft DB Front Rack Lunge

10 CTB

50ft DB Front Rack Lunge

10 Burpee Over DB

(2x22.5/15kg)

Stimulus: Athletes should aim for unbroken

Scaling: Pullup/jumping CTB

Time Cap: 15 mins