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)
48/34 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
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