Group 1
A.Four sets of:
Pull-Ups x 4-6 reps (use a partner or band for assistance)
Rest 60 seconds
DB reverse Lunge x 8-10 reps each leg
Rest 60 seconds
FLR 1 min
Rest 60 seconds
B.
Five sets for time of:
10 Pull-Ups
10 Push Press(95/55)
30 Double-Unders
Group 2
A.Five sets of:
Weighted Pull-Up x 2-3 reps
Rest 60 seconds
FLR on Rings x 60-90 seconds
Rest 60 seconds
B.
Five rounds for time of:
10 Pull-Ups
10 Push Press (115/75 lbs)
30 Double-Unders