Part 1: EMOM 14 – Even:3-5 Strict Pullups, Odd:15-30 sec Bar Hangs
Part 2: “Annie”
50-40-30-20-10 of DU & Abmat Situps.
Notes: Part 1: You should focus on your hollow position during pull-ups and hangs. If doing ring rows you should make them challenging to get 5 perfect ones. Part 2: Annie is a sprint, hit this workout at max effort, trying to improve your time if you have completed before.
Scale: Part 1: Pullups ->Weighted, Banded, Neg, Ring Rows, Bar Hangs -> Time. Part 2 -> SUx2