Carl looks STRONG doing his KB Swings!
Strength
Weighted Pull-ups (Track heaviest set of 3 reps)
Weighted Supinated Grip Pull-Ups (Track heaviest set of 3 reps)
Strict Pull-Up (Track largest single set)
Strict Supinated Grip Pull-Ups (Track largest single set)
Conditioning
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups
Row 500 Meters
Run 400 Meters
30 Push-Ups
Track the fastest single round completed
In the comments, write the other three round times. Aim to keep rounds as evenly paced as possible, don’t crash and burn… and don’t save up until the last round.
Weighted Strict Pull-Ups x 3 reps
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
Rest 30 seconds
Strict Pull-Ups x Max Reps
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 3 minutes