"Pull It On Up"
Daily Programming
Warm Up (Complete):
5 reps each side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Lateral Shuffle
- Kick Outs
- Quick Feet
- Backpedal
Then...
3 x 10:
- Band Pull Aparts
Performance
Strength (3 Rounds):
- 3 Weighted Pull Ups
Straight Into...
- 5 Kipping Chest 2 Bar Pull Ups
Met-Con (3 Rounds):
1 minute each move:
- Max Rep Front Squat (115/75)
- Max Rep Push Ups
- Max Rep Power Cleans (115/75)
* 1 minute rest between each move *
* Clean the bar up for Front Squat *
* Score it total reps *
Fitness
Strength (3 Rounds):
- 3 Tempo Banded Pull Ups
Straight Into...
- 5 Strict Banded Pull Ups
Met-Con (3 Rounds):
1 minute each move:
- Max Rep DB Front Squat (30/20)
- Max Rep Push Ups
- Max Rep KB Deadlift High Pull
* 1 minute rest between each move *
* Score is total reps *
Extra Credit (5-5-5-5):
- Dragon Flags
Mobility (NFT):
- Overhead Mobility Work
- Couch Stretch
- Pigeon Pose
- Puppy Dog
- Twisted Cross
- Chest Opener
- Triangle
- Foam Roll
Express
Warm Up (Complete):
5 reps each side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Lateral Shuffle
- Kick Outs
- Quick Feet
- Backpedal
Met-Con (3 Rounds):
1 minute each move:
- Max Rep DB Front Squat (30/20)
- Max Rep Push Ups
- Max Rep KB Deadlift High Pull
* 1 minute rest between each move *
* Score is total reps *
Mobility (NFT):
- Overhead Mobility Work
- Couch Stretch
- Pigeon Pose
- Puppy Dog
- Twisted Cross
- Chest Opener
- Triangle
- Foam Roll