0:00-0:10: Coach’s ChoicePre-mobility: 

T-spine mobilization with partner hanging from the rig
Health and Fitness

0:10-0:50

A. Three sets of:

A. Pull-ups X 4-6 reps or 3-5 Negatives @3111 or 10-20s Iso hold within top 4 inch range (elbows or inside 90 degrees, Rest 45-60 seconds)

B. See Below

Classic

0:10-0:30

A. Weighted Pull-Ups

1 – 3 reps
2 – 2 reps

3 – 1 rep

4 – 1 rep

5 – 1 rep

6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM PLU

*Notes: if you are unable to complete Weighted PLU’s then complete the H+F work)
Health and Fitness/ Classic

B. Partner Conditioning

For time: 
3000m Row (alternating every 1 min)

100 Total Ring Rows

150 Sit-ups 

200 Total Air Squats

400m Farmer’s Carry (Both walking but one person must have 2 KB’s or DB’s at a time, alternate as needed)

Split all reps needed
D. 0:50-1:00

Mobility: Shoulder Smashing