Pullups & Deadlifts

Warm up in 2 Parts:

Part One

Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill


Part Two

1:00 Plank

30 Glute Bridges

10 Burpee Complex

1:00 Plank

30 Glute Bridges


*Before beginning, complete several sets of deadlifts with lighter weight and work up to the recommended weight for your option below.


Option 1 > 3 Months

For Time

20-15-10-5

Pullups @Home

Deadlifts 95/135


Option 2 < 3 Months

For Time

20-15-10-5

Pullups @Home

Deadlifts 65/95


Option 3 < 1 Month

For Time

10-8-4-2

Pullups @Home

Deadlifts 45/65


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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