general warm up (10 minutes)

clock push ups x twice around the clock

suitcase kettlebell swings x 40 reps

resistance band pause face pulls x 20 reps

mountain climbers x 50 reps

specific warm up (5 minutes)
mini Gallows pull up challenge practice
strength (20 minutes)

mini Gallows pull up challenge=max number of strict pull ups in 30 minutes

(Note: switch apparatus every set)

No conditioning/accessory work today

 

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