Beginners
Superset
- Band Assisted Pull Ups 5 x 8
- Turkish Get Ups 5 x 2,2 Left,Right
- Every 3 Minutes
Superset
- Butterfly Sit Ups 5 x 15
- Pendlay Row 5 x 7
- Every 3 Minutes
WOD
15 Minute AMRAP
10 Ring Rows
10 Sit Ups
10 Tire Jumps
Beast Mode
Strength
Superset
- L Hang Pull Ups 5 x 5 (or 8 Strict)
- Turkish Get Ups 5 x 1,1 Left,Right
- Every 3 Minutes
Superset
- Pendlay Row 5 x 7
- GHD Sit Ups 5 x 20 (10)
Supplemental Strength
-
High Row 5 x 7
-
Single Arm Row 5 x 7
WOD
3 Rounds
20 Pull Ups
30 Sit Ups
20 Box Jumps 24/20
