BASE

"Deload Week"

Kipping Pull-up Drills

Pendlay Row

3x10

*Light-Moderate weight, focus on form

EMOM 15

1: 5-10 Strict Pull-ups

2: 10-15 Push-ups

3: 15-20 Squats

*Hit same no. for all sets

GAIN

"Deload Week"

Kipping Pull-up Drills

Strict Pull-up

3x8-10

A.E.S 20 Push-ups

Pendlay Row

3x10

*Light-Moderate weight, focus on form