Strength: 1 x 20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4 x 3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4 x 400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degradation of pace is acceptable.

115 BS
16 PU