FRIDAY 20.11.15

A: Find your heaviest weighted pullup. If you cannot do pullups then hold your chin over the bar and have a partner (carefully!) pull on you to generate additional resistance. Increase the resistance for up to 10 seconds.

B: 6 rounds for time of: row 30 calories, 20 box jumps, 10 toes to bar.

Advanced Sessions

A: Find your heaviest weighted pullup. Once you have found your max weight pull up rest 2 minutes then find your max number of unbroken pullups without weight.

B: 6 rounds for time of: row 30 calories, 20 box jumps, 10 toes to bar. 

Rest 2 minutes then row 1km for time.

C: Take 10 minutes to build up to your heaviest Turkish getup using a barbell.