Strictly Pain

A – Upper body strength / conditioning

1. Shoulder complex

3 sets

10 strict press
superset with
10 strict hspu

2. Pulling complex

3 sets

10 strict pull ups
superset with
10 kipping pull ups

L2 – 7’s on hspu and pull ups
L3 – 4’s on hspu and pull ups
L4 – 30 secon hs hold + 30 second chin over bar hold

B – Workout of the day

20 min amrap

3 gate runs
30 kb swings 24/16
30 alternating bodyweight lunges
30 / 21 push ups