Skill10 sets of 3 strict pull upBanded, unassisted, or weightedRest about 60-90 seconds between setsPick a difficulty that makes the 3 pull ups tough by the later rounds
Workout of the Day4 rounds:
2 minutes of calories
1 minute of devil presses
1 minute of restUse a dumbbell that you’re comfortable snatching for moderate volume. Keep a strong pace on the machine, then try not to slow to a crawl on the devil presses. If you’re partnered up in a big class, start exactly 2 minutes behind your partner so that you can complete the workout in the order as written. Add up all of your calories and devil presses at the end of the workout.standard: 35/20
rx and sport: 50/35
metcon: 4×3:00 on, 1:00 off