Hang In There

3 – 5 strict deficit hspu (25/15) + 5 kipping deficit hspu
superset with
10 – 15 chest to bar pull ups

L2

10 second hs hold on deficit (25/15) + 10 second eccentric on deficit (25/15) + 5 – 10 hspu on flat surface
superset with
10 – 15 pull ups

L3

30 second hs hold + 10 second eccentric on flat surface
superset with
10 – 30 second chin over bar hold + 10 second eccentric pull up

B – Strongman partner work

1 min on : 1 min off with partner x 6 rounds

Farmers walks 32kg/24kg

C – Workout of the Day

5 rounds for time

1 gate run
20 kb swings 24/16
20 box jump overs 24″/20″

*15 min cap