WORKOUT – PROTECTOR – FIREFIGHTER
For time:
30 Wall Ball 9/6
50 Box Jump Overs 60/50
30 Wall Ball 9/6
50 GHD Sit Ups (Or V-Ups)
30 Wall Ball 9/6
6 Rope Climbs
(Or 30 Elevated Ring Rows)
GYMNASTICS STRICT PULL UP
Freedom:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 5 Strict or Box Assist pull-ups
-rest 90 seconds between sets-
Independence:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 3-5 Strict or Box Assist Pull Ups
-rest 90 seconds between sets-
Liberty:
3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang Followed by 2 Box Assist pull-ups
-rest 90 seconds between sets-