Today we are starting a 4 week program designed to improve your pull ups. 3 days a week (Monday, Wednesday, Friday) there will be some work built in to the class with the purpose of making you better at pull ups. Be aware it will be all inclusive and such, if you were adding additional pull up work to your training, it may inhibit your progress for the next 4 weeks if you keep adding more work. If you have any questions please speak to a coach during the week.




Min 1 – 5 x Floor Press @ 65%

Min 2 – 3 x Clap Push Ups (scale to shoulder tap)

Min 3 – 5 x Chest to Bar Supine Rows (on barbell)



8min AMRAP

12 KB Swings (US) 53/35

8 Single KB Lunges (Goblet hold)