WORKOUT
“Nancy” (RX’d)
5 Rounds
400m Run
15 Overhead Squats 42.5/30
STRICT PULL-UPS: WEEK 4
Freedom:
3 Rounds of:
30 Scap Pulls
into
20-second Dead Hang
Followed by
7 Strict or Box Assist pull-ups
-rest 90 seconds between sets-
Independence:
3 Rounds of:
20 Scap Pulls
into
10-second Dead Hang
Followed by
4-6 Strict or Box Assist Pull Ups
-rest 90 seconds between sets-
Liberty:
3 Rounds of:
20 Scap Pulls
into
5-second Dead Hang
Followed by
3 Box Assist pull-ups
-rest 90 seconds between sets-
MAYHEM AFFILIATE
3-2-1…GO