Strength
Pull up work
15 min working on strict, kipping, butterfly, etc.
Workout
4 RFT
10 Pull ups
20 Sit ups
30 Air squats
**As mentioned in the newsletter, we’re going to use strength days for pull up work instead of including them every few weeks as part of double strength day. Today is similar to Tuesday’s toes to bar day where the kill work was including in the workout. Get some time on the rig working on what you need to with pull ups (everyone is in a different place in their pull up development), but leave something in the tank for the workout.
It’s a gymnastics (bodyweight) focused workout, with a decent amount of volume especially for the legs. Assess how you feel after Wednesday’s running, dubs, and barbell movements, and make sure you’re ready to pop lock and drop it today.