AMRAP 10:
5 alternating single-DB lunges (15/22.5 kg)
3 lateral burpees over the DB
3 strict pull ups
– Hold the dumbbell any way.

Goal & Intensity
Build upper-body pulling strength and control, while learning to maintain proper mechanics under fatigue.
The focus is on muscular endurance and precision without relying on momentum.
-Controlled, technical strength work, always quality over quantity.
In the AMRAP, aim for steady pacing with consistent movement and breathing.
-Initiate each pull from the shoulder blades, not the arms. This engages the right muscles and protects your elbows and biceps.
RPE: 7 → challenging effort, but technique remains solid throughout.
Why: This session develops upper-body strength, core stability, and body awareness, key for safe and efficient progress in pull-ups. The AMRAP adds aerobic demand and stamina, teaching you to maintain control and rhythm even when tired.