Strict pull-ups (3×5) should be clean and controlled, full range of motion, no kipping, and leave 1–2 reps in reserve. Scale as needed to maintain quality. Bird Dogs (3×10) focus on strong positioning, tight midline, no rushing. This is about building balanced upper-body strength without fatigue.
This workout is about managing grip and heart rate. Deadlifts should be a weight you can cycle with good form, controlled reps, no bouncing, and a strong setup each time. Double unders will elevate the heart rate quickly, so staying relaxed and breaking early if needed. The goal is smooth, consistent movement across all 3 rounds, not rushing the first round and fading.
STRENGTH:
A1. Strict Pull-Ups 3×5
A2. Bird Dog Row 3×10
WORKOUT:
3 Rounds:
15 Deadlifts 155/115
100 Double Unders
RECOVERY:
Couch Stretch
Cross-Body Shoulder Stretch