If you cannot perform a strict pull-up, you should be moving the band until you find the most difficult set of 3 you’re able to do with the band (think of the band height being your 3RM instead of the weight). If you can do strict pull-ups, time to see if you can add some weight.
10 – 20 – 30 – 20 – 10
Lunges (each leg)
Pull-ups can be substituted for ring rows, however you must be able to do a set of 12+ unbroken pull-ups. If we run out of rings we’ll figure it out.
3. Extra Credit
a. Burgener Warm-up
b. Bench Press
5 – 5 – 5 – 5 – 5, Ascending
c. Crossover Symmetry RECOVERY Protocol