Mobility/Activation: coach’s choice for running
Endurance: 2 x 800m run. Rest 3 mins between efforts. Record the faster of the two.
9 kb swing (American)
18 pull ups
15 kb swing (American)
30 pull ups
21 kb swing (American)
42 pull ups
F: ring rows/assisted pull ups, 45/25
P: chin over bar pull ups, 55/35
C: chin over bar pull ups, 70/55
Coaches’ notes: there are 90 total pull ups in this workout along with 45 kb swings. Your grip will be tested. Sets of pull ups should be 10+ at a time or you need to scale.