Big thanks to Mayhem for 99% of this
warm up: crossover symmetry ATYT protocol x 10
then 3 rounds: 50’ banded side walk+50’ banded forward walk+10 banded air squats+50 single unders
A. 25 strict hspu
5 strict pull up
20 strict hspu
10 strict pull up
15 strict hspu
15 strict pull up
10 strict hspu
20 strict pull up
5 strict hspu
25 strict pull up
*Strict HSPU are ideally done in 1-3 sets for most of the workout
*Try to push yourself on strict pull up and hold at least small sets of unbroken reps over going for quick singles
Time Cap: 15:00
Scale to the following to finish near the near or under time cap:
15 strict hspu
3 strict pull up
12 strict hspu
6 strict pull up
9 strict hspu
9 strict pull up
6 strict hspu
12 strict pull up
3 strict hspu
15 strict pull up
B. Class