8/4/14

Strength:

A. Pull Ups:

  • Alternating Archer Pull Ups on Rings: 3×4 (4 each side), or
  • Weighted Pull Ups: 3×8, or
  • 8 min AMRAP of Strict Pull Ups

B. Weighted Push Ups: 3×8 at 40×0 Tempo

Conditioning:

With a partner complete: (One partner working at a time)

  • 80 Burpee Box Jumps/Step Ups
  • 400m Buddy Carry*
  • 60 Pull Ups
  • 200m Buddy Carry*

*Scales: Partners each carry a (M 70# Sandbag/KB, W 45# KB or Plate)

Archer Pull Up Demo:

https://www.youtube.com/watch?v=vQuEzAjsOAw
 
 
 
 

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