Warm up:
400m jog, figure 8's with light K.B., 10 K.B. one arm swings
Lift: Pull-up progression
1.) If you can do 10 pull-ups in a row, do 3 sets of 6-8 chest to bar. Focus on quick movement
2.) If you can do 4-8, get a total of 20 reps ex: 3x7, 4x5, or 5x4
If you use an assistance band, do one of the above, but focus on full, fast movement from the bottom to the top.
METCON: "Frankenstein " 5 rounds for time: use a mod-heavy weight
-20 double unders or singles
-10 dumbbell hang power clean
-5 dumbbell box squats (hold dumbbells in front squat position, wide stance, sit down on box, explode back up) use 12'' box or stack some bumper plates
Cooldown/stretch:
-Deep lunge stretch, hold for 1 min, miscellaneous lacrosse ball rolling, use band to stretch hamstrings if tight from deadlifts.
-JD
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