Tuesday
Strength
Weighted Strict Pullups
3,1,3,1,3,1
12 Minutes. Start the 3's with 80-85% of pull-up 1RM and the 1's with 90% of 1RM. Build in weight after each successful wave. This segment will need to be more customized than the other strength pieces. For athletes that do not have the ability to perform weighted pull-ups, they will be accumulating 30 total reps of strict pull-ups with the least assistance possible. For those who cannot use bands yet, they should try to accumulate 3:00 of a pull-up bar hang using packed shoulders and engaged lats.
Accessory
Wide Grip Pullups
3 x 12
Use a band for these if needed. Sub ring rows for those who cannot do banded pull-ups
Superset w/
Supinated Grip BB Row
3 x 10
Conditioning
For Time: 15 Minute Time Cap
30-20-10
Calories
HSPU
Box Jump Overs