Dearly beloved

Dearly beloved

 

STRENGTH:

Test Pull-ups

Max Strict Reps

Use ring row, elevated ring row, band assist, non assist

Opt for harder variation with less reps if possible

(full recovery between sets - attempt @ least 3x)

ACCESSORY: high knee banded hip work

CONDITIONING:

Test Double Unders and Single Unders

Max UB reps for double unders

Max reps in 60s for single unders

*3 attempts, full recovery between

Rest 3 min after last set, then:

Max hold L-sit

MOBILITY:

calves on post, thread the needle

 

CFOKC FOOTBALL AT 430pm:

STRENGTH:

Find 1RM Bench Press

WOD:

4 rounds:

2 min max strict pull-ups, negatives if you have at least 1 pullup, ring rows if you have zero pullups

Rest 1 min

30s left hand KB front rack

30s right hand KB front rack

Rest 1 min

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