5/6/23 pull ups x 7

Warm up

1 minute row

30 second dead hang

-10 banded lat pull downs

-10 banded face pulls

30 second handstand

-30 second active hang

-5 inch worm push ups

Strength-Seated weighted pull up - build a heavy 7

Conditioning ABAC

A-AMRAP3

-3 wall walks

-12 wall ball

B-Every 90 seconds x 5

-5 seated pull ups

C-With a partner

IGOUGO

200 sit ups

150 calorie row

100 calorie bike

1/2 mile run-together

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