Bodyweight Strength
15 Mins. for Strict Pull-Up Progressions
A) Scap Pull-Ups (active hang shrugs)
Beginner: 3 sets of 8-12 (rest as needed)
Advanced: 4 sets of 15-20 (rest as needed)
B) Tempo Strict Pull-Ups or Toe-Assisted Pull-Ups
5 sets of 2-3 reps (rest as needed)
Strict: 50X5 (5 seconds each at top and descent)
Toe-Assisted*: 5055 (5 seconds each in ascent, top, and descent )
*Correct set-up for toe-assisted pull-ups: https://youtu.be/Wyr_9HsJNno
WOD
“Yellow Card”
18 Rounds of :40 work, :20 rest as follows:
Rounds 1-6:
:40 Max Push-Ups
:20 Rest
Rounds 7-12:
:40 Max Ball Slams (moderate weight)
: 20 Rest
Rounds 13-18:
:40 Max Double-Unders
:20 Rest
Count reps consecutively, record total.