1. Warm up/mobilise
2. Skill/Strength: Strict Pull up 5x5 (weighted as necessary) + Kipping Swing
3. Conditioning:
'Fran'
21-15-9
Thrusters 42.5/30
Pull Ups*
*Those that do not have unassisted pull ups will use ring rows. No bands today.
4. Recovery
1. Warm up/mobilise
2. Skill/Strength: Strict Pull up 5x5 (weighted as necessary) + Kipping Swing
3. Conditioning:
'Fran'
21-15-9
Thrusters 42.5/30
Pull Ups*
*Those that do not have unassisted pull ups will use ring rows. No bands today.
4. Recovery