Deload Week 1 

warm up / movement prep

  • pull up progressions
    • 10 kips
    • 5 strict pull ups or 10 ring rows
    • 3 kipping pull ups w/pause @ top of pull up

for time (30-min)

4 rounds

  • 15/12 cal bike
  • 12 pull ups
  • 9 burpees to target

800m run

4 rounds

  • 9 burpees to target
  • 12 pull ups
  • 15/12 cal bike