A1. Pulling
Beginners: 30 sec eccentric x 5 sets
Intermediate: 1-5 chin ups or pull-ups x 5 sets
Advanced: Archers x 1-5 reps x 5 sets. Your coach will help you with the various progressions.
A2. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advance: In 15 minutes, hit a 1RM and attempt 3 singles at that weight. One set of doubles down 15 to 20 lbs.
B. Double Unders x 30
Burpees x 15
AMRAP unbroken kipping pull-ups
Rest 3 minutes
4 sets
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