Workout 10.30.20

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
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
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


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.