Pull up complex and bike sprints!
We will have a variety of pull up complexes to try to complete for loading so pick the most difficult option you can successfully complete for 4-5 total sets in 15 total minutes…
Ex. 1 DB Weighted Strict Chest 2 Bar Pull Up, 2 DB Weighted Strict CHIN Above Bar Pull Up, 3 Kipping CTB Pull Up (Drop DB weight beforehand), 5 Kipping CHIN Above Bar Pull Up
Every 4:30 on the clock for 5 total rounds perform the following for speed, intensity and consistency:
:45 Bike Sprint for Calories
POST ALL BEST LOADING AND ALL CALORIE NUMBERS TO ZENPLANNER