- Dead hang Pull-ups* or Negative Pull ups
- 30 Total
*If you can complete more than 5 d. hang pull-ups in a row, add weight.
-Break up sets as needed
-Must complete all 30 within 15 minutes
- Wall Ball (M-20 W-14)
- Weighted DB Lunges (M-55 W-35)
Lunges-One DB in each hand, knee must touch the floor for rep to count. (R=1, L=2)