A. 10 minutes to Find a 3RM Weighted Chin Up (Pull Up with supine grip)
*If you don't 3 reps on a Chin Up yet:
Min 1 - 4: Near Max Chin over bar Hold
Min 5 - 7: 1 sec Chin over bar hold + slow lower + 3 sec hang at bottom
Min 8 - 10: 6 - 8 Banded Chin Ups
Compare to 23/7/24
Nate/Lane: 41kg
Nikki: 28kg
Then, Max Unbroken Chin Ups:
Compare to 6/8/24
Usaid: 19
Nikki: 15
B. 3 Rounds for reps
4 min AMREP:
300/250m Row
20 Pull Ups
10 Burpee Box Jump Over
Max Bar Muscle Ups in the remaining time
- 2 min rest -
Performance:
See Fitness
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