Pull-ups, Push-ups, & Running

Warm-up:

200 m Run/Row

1:00 Plank

2 x 10 Lunge Sequence (R & L) Forward, Side, & Back = 1 Rep

Resistance Band Chest/Shoulder Mobility

Option 1 > 3 Months

For Time

25-20-15-10-5

Pullups @Home

Pushups (Strict)

Run/Row 200 m each round


Option 2 < 3 Months

For Time

20-15-10-5

Pullups @Home

Pushups (Strict)

Run/Row 200 m each round


Option 3 < 1 Month

For Time

10-8-4-2

Pullups @Home

Pushups

Run/Row 200 m each round


Option 4 : Strength Focus

Complete 1/2 the main workout. Then complete 3-4 warm-up sets of progressively heavier weights for Back Squats. Focus on movement quality.

Then complete 3 x 5 AHAP Back Squats

Rest 2-3 minutes between each set


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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