6 rounds, each round for time, of:
15 Box Jump Overs, 24/20 in
* Go every 3 mins.
Stimulus for today’s workout is high intensity pacing with consistent set times. Reps are low enough each set that the rest should allow athletes to attack each set.
Be aggressive on the transitions and see if you can catch rhythm on the box jump overs to stay moving. Athletes should aim to finish each set in under 2 minutes.
5 Strict Pull-ups
* Every 1 min for 10 mins.
3-5 Strict Pull-ups
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.