Warm Up

Body-weight

Strength

Perform 1-3 sets of:

[6-1] Strict Pull Ups [advanced - add weight or perform L-Pull Ups]

-Perform 6 pull ups, rest, perform 5 pull ups, rest, perform 4 pull ups, rest, and so on up to 1 pull ups. If you don’t have strict pull ups us a band for assistance.

Work Capacity

“Hector”

Perform 20, 16, and 12 reps for time of:

Double/Quadruple Sumo Deadlifts [104kg/84kg]

1 Arm Overhead Squats [32kg/20kg]

-Scale loads and modify movements as required.

Finisher

Perform:

[20] Lying Knees to Elbows-Sit Ups

[30 sec] KB Tuck Sit [advanced - KB L-Sit]

[20] Lying Knees to Elbows-Sit Ups

[30 sec] KB Tuck Sit

-Modify movements if required.

Post comments, loads, and times…

Nancy makes the pull ups look effortless

with her  excellent kipping motion and core control.