A. Find your 1 rep max weighted pull-up. If you use bands for pull-ups, move on to part B.
B. Pull-up strength – 3 max effort sets of pull-ups with 3 sec negatives (on each rep).
C. 3 x ME hollow hang.
D. 2×800 m run. Rest 4 minutes between sets.
A. Find your 1 rep max weighted pull-up. If you use bands for pull-ups, move on to part B.
B. Pull-up strength – 3 max effort sets of pull-ups with 3 sec negatives (on each rep).
C. 3 x ME hollow hang.
D. 2×800 m run. Rest 4 minutes between sets.