10-9-8-7-6-5-4-3-2-1
Pull Ups
Shoulder to Overhead

MCx: 135/95

MAx: banded, 95/65

MVx: ring rows, 65/45

GOALS + GUIDANCE: If you can, go unbroken for as long as possible on the pull ups. If you break the jerks, only break them once. Target 10 min (12 cap).

3 Sets
:60 Max Rep Toes to Bar
:60 Max Rep Hollow Rocks
:60 Rest

MAx: knee or pike up, tuck rocks

MVx: v-ups or leg lifts, deadbugs