thunder thighs & boulder shoulders week 15 day 4
pull up/muscle up progressions
3 sets : emom
- odd : tempo pull up (3/3/3) or tempo negative (as slow as possible)
- even : 3 x (1 scap pull up + 3 kips)
10-min “play” – choose 2 progressions to work
2 rounds (30-min)
- 1000m ski/row
- 20 db step overs (50/35)
- 20 db thrusters (50/35)
- 400m run
- 20 box jump overs
