Metcon (AMRAP – Reps)
Pull Up Builder:
10 min x
Unbroken Rep Ladder
+2 (beginner)/+4 (advanced)

Sc – Ring Row
Rx – Pull Up
Rx+ – C2B

– Each set of pull ups should be unbroken. Add 2-4 reps each round until you can no longer complete an unbroken set. Rest as much as you like between sets!
– Score is your last set of unbroken pull ups

Deadlift (4 x 15-20; medium weight)
The goal here is to build some stamina on deadlift and learn to engage glutes and core better when doing longer sets. Glute activation is VERY intentional, and won’t happen if you don’t think about it!
Accessory Strength:
Banded Hip Thrusters // Banded Crab Walk
4 x 15-20 // 3 x 10-15

Bulgarian Split Lunge // Sumo Deadlift
4 x 8-12 per side // 3 x 10-15

Banded Hamstring Curl // Single-Leg Glute Bridge
4 x 12-20 // 3 x Burnout per leg