Today’s pulling work is about building strength and volume with control. Pull-ups (5×5) should be strict or weighted if capable, full range of motion, no kipping, and leave 1–2 reps in reserve each set. Quality over load. The ring row ladder (12-10-8-6-4) adds volume and reinforces positioning, chest to rings, tight body line, and controlled tempo on the way down. Adjust foot position as needed to maintain clean reps. The goal is strong, balanced pulling capacity while protecting the shoulders.
This interval AMRAP is about steady pacing and core engagement across all three rounds.Each 3:00 window should feel sustainable so members can repeat similar output every round. The 1:00 rest is for recovery, use it to reset and maintain consistency.
STRENGTH:
Pull-Up 5×5 (Strict or Weighted)
Ring Row 12-10-8-6-4
WORKOUT:
3x 3:00 Amrap/ 1:00 REST
20 Air Squats
15 Russian KB Swing
10 KB Plank Pull Through
RECOVERY:
Child’s Pose w/ Lat Reach
Cross-Body Posterior Shoulder Stretch