CLASS

A.
Weighted Chin ups
5-3-1-1-3-5
Rest 2 mins between sets

B.
DUs 50-40-30-20-10
Box Jumps 25-20-15-10-5 36/30

EXTRAS

Kipping

*If you have more than 3 strict pull ups
5 sets 5-10 kipping swings focussing on a tight hollow and arch.

*Less than 3 strict pull-ups
A) 8 sets of 20sec hollow hold, rest as needed
B) 8 sets 20sec arch hold with PVC Pipe

Any questions regarding movements please ask a coach or comment on the Facebook post.

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Barbell Club

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