10 Min of pull-up practice
-Butterfly-Kipping-Chest 2 Bar
-Perform in EMOM or progressions
Metcon (AMRAP – Reps)
5 rounds
:45 seconds work
:15 seconds rest
Chest 2 Bar Pull-ups
Assault Bike Cals

Score reps

L3: Kipping Pull-ups
L2: Banded
L1: Ring Rows
Cash Out
1. 4×15 hanging straight leg raise
2. 4×15 1-Arm KB Row
3. 4×15 Band Pull aparts
–all accessory work should be slow and controlled, focusing on repairing and rebuilding the small muscles. Use a 1-2 second concentric and a 3-5 second eccentric each rep.