Nothing ever comes to one, that is worth having, except as a result of hard work
Strength
Today we are going to do 4 sets of 65-70% of last weeks max reps. If you do not have a max rep from last week I want you to do 1 set of max reps followed by 3 sets of 65-70% of that max reps set. If you don't have strict pull-ups, go on a band that will give you about 8-12 reps for your max set then pick a band where you can achieve about 4-8 reps.
A: Strict Pull-up (4 x 65-70% of Max Reps (Last Week), Rest 90 Second)
A: Strict Banded Pull-up (4x4-8)
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Minutes: 25 Pull-ups 50 Calorie Row 100 Overhead Squats, 45/33 50 Box Jumps, 24/20 25 Pull-ups
Accessory Work
A.1: Wall Facing Handstand Push-up Variation (2x12)
rest 60 seconds
A.2: Banded T's (2x12)
rest 60 seconds
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