1RM weighted Pullup
Work up to a 1-rep max pull up with weight. For those unable to do a strict pull up: Max time Flexed arm hang
Jump up so your chin is over the bar and hold your chin above the bar as long as possible. 3-5 attempts.

10-1 Ladder down by 1’s:
Pull ups
KB Push Press each arm (10 reps each arm on first set)

Row for Calories

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