Level 1

5 Rounds:

every three minutes:

12 DB Overhead Walking Lunges

Max Banded Pullups

*Do one set of as many pull ups as you can without letting go of the bar. Rest remainder of 3 minutes

Level 2

5 Rounds

every three minutes:

12 DB Overhead Walking Lunges 20/10

Max pull ups

*Do one set of as many pull ups as you can without letting go of the bar. Rest remainder of 3 minutes

Level 3

5 Rounds

every three minutes:

12 DB Overhead Walking Lunges 30/15

Max pull ups

*Do one set of as many pull ups as you can without letting go of the bar. Rest remainder of 3 minutes

Level 4

5 Rounds:

Every three minutes:

12 DB Overhead Walking Lunges 35/25

Max strict pull ups

*Do one set of as many pull ups as you can without letting go of the bar. Rest remainder of 3 minutes

Motivation

Strength

Front Squat 3 x 5 @ 80% of 5 RM

Track your numbers for better/faster results.

“When performance is measured, performance improves. When performance is measured and reported, the rate of improvement accelerates”  -Thomas S. Monson

Mobility: 5 minutes in third world squat, 2 minutes dead hanging from bar