Monday, February 10 2025

Strength: Weighted Strict Pull-Ups

4 Sets of:

5 Weighted Strict Pull-ups

- Rest 20 Seconds -

3 Med Ball Slams

* Build in weight to technical failure

* Aim for ~75-85% of 1RM

* Rest for 2-3 Minutes between sets

Metcon: “The Admiral" [BENCHMARK]

3 Rounds for Time:

20 Burpee Pull-Ups

20 Front Squats 1555/105

20 Box Jumps 24/20

[Time Cap: 20 Mins]

Age 55+: 115/85