Warm up
500m row/run
3 Rounds
10 OHS with PVC
10 PVC pass through
Then…
World’s greatest stretch (https://www.youtube.com/watch?v=vRWGwwLSIUQ)
A. Pause Overhead Squats-
5×1 (build to a heavy single for the day)
*3 second pause in the bottom of the squat
B. 3 Rounds of…
5 Minute AMRAP
100 DU (2:1)
21 KB Swings 53/35
Max Pull-ups (score= total # of pull ups each round)
-1:30 min rest-
*Purpose of this work out is to not only work on our DUs because this is a high
number and volume. But to also try and push hard to get as many pull-ups as
possible.
