A. Choose one of the following:
Weighted Pull-up 3-3-3-3-3-3-3
5 x max. reps strict pull-ups
EMOM x 10: Strict Pull-ups
B. Ascend as far as possible in 10 minutes:
10 Double-unders
20 Double-unders
30 Double-unders
40 Double-unders
etc.
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10-9-8-7-6-5-4-3-2-1 reps of: Bench Press Weighted Lunge (10 per leg, 9 per leg etc.) *25 min cut off. Tips: This workout is NOT for time – take your time and pick loads that are challenging. The aim is to go as heavy as possible but to remain unbroken throughout the sets. This should be achievable if you monitor your rest. The preference if you are going heavy in the lunge is to use a barbell in the back rack. Thanks to Knight Photography for the picture.
