Check out Coach and his new shoes he won from No Shave November!!! Looking good, Coach. Nice shoes!
Strength
Weighted Pull-ups (3-4 reps @ 21X0)
Pull-ups (Max Reps @ 21X0)
Weighted Pull-Ups, 3-4 reps
Rest 10-15 seconds
Un-weighted Pull-Ups, Max Reps
Rest 3 minutes
Rest 10-15 seconds
Un-weighted Pull-Ups, Max Reps
Rest 3 minutes
Conditioning
AMRAP 12 minutes of:
Dips, 10 reps
Box Jumps (24/20), 20 reps
50 Double-Unders or 100 Single-Unders
Specify in notes/comments if Dips are Ring, Matador, or Box.