For time:
100 burpee pull-ups
– Pull-up bar is 12 in/ 30 cm above reach.

TIMECAP: 15:00

DYNAMIC WARM-UP | 8:00
3 sets:
:30 jumping jacks
:30 Alternating spiderman pose
:30 hollow rocks
:30 air squats
– rest :10 between movements

SPECIFIC WARM-UP |
Pre-workout:
5 sets for load:
3 weighted strict pull-ups

• Athletes should perform 1 set every 2:00.
• Allow your athletes to have 1 warm-up set before starting.
• Non-weighted options: 3 weighted negative pull-ups, 3 strict pull-ups, banded pull-ups.

COOLDOWN STRETCH | 5:00
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.