04.26.2022

Warm up
2 sets
20 each direction banded walks
100 feet mixed KB carry
10 dual KB push press
10 dual KB squats

Primer
A. banded bicep curls - accumulate 75 reps- stand on the band and curl it.

B. Isometric pull up hold x max effort
-pull as low as possible, elbows slightly back, knuckles over bar (strong grip), engage shoulder muscles, hands just outside of shoulders, pull down on rig, hollow body

*you can move between sets of these exercises until you have 3 rounds of the isometric pull up holds completed and the 75 reps of banded curls. If you can't hold for more than a few seconds on the pull up, use a box to help with a "toe-assist" so you can accumulate more time under tension.





"Only Frans"
For Time:
12-9-6
Thrusters 95/65 75/55 45/35
Pull Ups

[Rest 2 Minutes]

9-6-3
Thrusters 115/85 95/65 75/55
3-2-1 Rope Climbs

[Rest 2 Minutes]

6-3-1
Thrusters 135/95 115/75 95/65
Burpee Pull Ups or bar muscle ups