Wednesday 10/20/21

 SKILL

ON A 10:00 RUNNING CLOCK...
2 SETS FOR QUALITY
5 Perfect Kipping Chest to Bar Pull-Ups 

10 Shoulders Only Butterfly Kip
5 Butterfly Pull-Ups

*Rest as needed b/t movements.

BENCHMARK WORKOUT 

"RIPCORD"
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups

15 Deadlift (185/135)|(135/95) 

400m Run

COOL DOWN

FOR RECOVERY
5:00 Foam Roll Lats + Glutes