| Warmup Go through a kipping pullup progression, then do 3 rounds of: :10 flexed arm hang 5 strict pullups–accumulate more flexed arm hang if no pullups 5 wallballs+3 wallball lunges/leg |
| Workout Happy Birthday George! 48 Wallballs 20/14 to 10 48 hand release pushups 48 v ups 48 wallball lunges (hold ball on shoulder) 48 pullups 48/34 cal bike |
| Finisher 12:00 for quality max barbell bicep curls 75/55 5 ring dips–if you can add weight, do so 1 turkish getup/side–hold for :30 at the top on each side |
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