05.16.2025

Strength
Strict Press
3 sets of 6 reps @ 60-70%

Pull Up Conditioning

Work on isolation of the top and bottom positions of the strict pull up

A. guided by the coach, work on top position holding for 10 seconds x 3 sets
B. work the bottom position 3 x 3 reps
C. work the long eccentric in the supinated grip 3 reps
https://www.instagram.com/p/CrTJd1DoixU/
2 sets of max strict pull ups
rest as needed

WOD
"Box Out!"
3 rounds for time
8 lateral burpee box jump overs 
10 dual DB box step overs 50/35 35/25
20 abmat sit ups or GHD sit ups
Run 400m