15.12.30

A) 2 Rounds:

Alternating Scorpions x 10

Alternating Contralateral Dead-Bugs x 10 w/3 second hold

Alternating Single Leg Glute Bridge x 10 w 3/second hold

 

B) 15:00 to establish a heavy 2RM:

Deadlift 

 

C) For time:

Pull-up x 10

Double Under x 10

Pull-up x 9

Double Under x 20

Pull-up x 8

Double Under x 30

Pull-up x 7

Double Under x 40

Pull-up x 6

Double Under x 50

Pull-up x 5

Double Under x 60

Pull-up x 4

Double Under x 70

Pull-up x 3

Double Under x 80

Pull-up x 2

Double Under x 90

Pull-up x 1

Double Under x 100


 

 

 

 

 

 

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