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A: 500m row for time

 

B: MAX effort press

20:00 to establish strict press 1RM

perf0rm 3-5 strict pull-up between working sets

 

C: reverse baseline pyramid

10 pull-up – 20 push-up – 30 sit-up – 40 air squat – 500m row

  • 2:00 AMRAP
  • REST 2:00
  • 4:00 AMRAP
  • REST 4:00
  • 8:00 AMRAP

* with each AMRAP begin with pull-ups advancing as far into reverse baseline as possible before time expires.