| Warmup 4 sets of 5 Strict pullups/negatives–3 second tempo on the way down every rep Strict dips/negatives–3 second tempo on the way down every rep Sets 1,4–normal pullup grip. Set 2 wide pullup, Set 3 Chinup Add weight or band as able/needed while keeping the tempo Then accumulate 1:00 top of ring support hold :30 bottom of ring support hold 1:00 L-hang |
| 3 sets 10 single leg vups (total) 5 floor press 3 reps of whatever pulling movement you’re doing |
| Workout 5 Rounds for time 12 pullup points 12 db kb floor press 2×16/12 24 vups Rx+ 10 strict hspu Pulling options: Ring row–.5 points Kipping pullup 1 point Chest to bar/strict 2 points BMU 3 points RMU 4 Points |
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