Pull up Progression

Ring Rows (10 Sets with same # of reps each set)
20 Minutes – do one set every 2 minutes
Do Ring Rows with feet elevated

Core Workout

20 Minutes – do one set every 2 minutes

1) 25 GHD situps
2) 25 Hip Ext (weighted if needed)

10 Minutes

200 Bosu AB twists with Med Ball (12/8)

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