Pull ups
For Total Load:
5-5-5-5-5 Strict Weighted Pull-ups
EMOM
Substitutions
Bodyweight Strict Pull-Ups
Banded Pull-Ups
Feet Elevated Ring Rows
Ring Rows
Alternating Dumbbell Plank Rows
Barbell Bent Over Rows
Overhead squats
Set 1:
3 Overhead Squats @ 50%
Set 2: 3 Overhead Squats @ 55%
Set 3: 8 Overhead Squats @ 60%
Set 4: 8 Overhead Squats @ 60%
Set 5: 8 Overhead Squats @ 60%
3 Second Bottom Pause On All Reps
Every 2min
"Just here for the zip line"
AMRAP 15:
1 Rope Climb (15')
10 Push-ups / DB Bench Press
15 Air Squats
Substitutions
ROPE CLIMBS
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1
Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
PUSH-UPS
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press
AIR SQUATS
Reduce Reps
Squat to Target
Reverse Lunges
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