Strength/Skill: pull ups
Light: 5x5 banded pull ups. start with the strongest band and change to a weaker one in the next set
Rx: 5x5 bodyweight pull ups. descend slowly
Advanced: 5x5 weighted pull ups.

Conditioning: for time (TC: 25min)
400m run
15 pull ups
800m run
15 pull ups
1200m run
15 pull ups
800m run
15 pull ups
400m run

Main focus of this workout: find a pace you can hold throughout the workout, once you start, you won't stop. Jog a little if you're tired, but never stand still.

Light: banded pull ups
Rx: anyhow
Advanced: C2B

Deload week (use slightly lighter weights this week for recovery)

by Louie

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