WARM UP
:15sec plank hold + :15sec superman’s + 10 BB bent over rows
Then,
Pull ups – 3×30% of MXE
ADVANCED
STRENGTH
Take 1 attempt to find MXE pull ups
**record**
“1+ STRICT PULL UP”
A) 7-15 strict pull ups
B) 3x:05sec negatives
C) 10 bent over BB rows 135/95
**3x**
INTERMEDIATE
STRENGTH
Take 1 attempt to find MXE pull ups (w/ light band)
**record**
“NO STRICT”
A) 10 ring rows (challenging) + 1MXE hold
B) 3x:05sec negatives
C) 10 bent over BB rows 95/65
**3x**
BEGINNER
STRENGTH
Take 1 attempt to find MXE pull ups (w/ light band)
**record**
“NO STRICT”
A) 10 ring rows (challenging) + 1MXE hold
B) 3x:05sec negatives
C) 10 bent over BB rows 95/65
**3x**
ADVANCED
WORKOUT
EMOM for 20min complete:
Min1: 8 tempo deadlifts (3111) 135/95
Min2: :30sec MXE BB floor flutters
Min3: 15 KB curls 53/35
Min4: :30sec MXE KB pull thrus
INTERMEDIATE
WORKOUT
EMOM for 20min complete:
Min1: 8 tempo deadlifts (3111) 95/65
Min2: :30sec MXE BB floor flutters
Min3: 15 KB curls 35/26
Min4: :30sec MXE KB pull thrus
BEGINNER
WORKOUT
EMOM for 20min complete:
Min1: 12 KB deadlifts
Min2: :30sec flutters
Min3: 15 KB curls 53/35
Min4: :30sec pull thrus