Weighted Pull up

Yep, singular. Just one. Only one…with as much weight as you can add to your body. This is a lift we will see again, so make sure you write it down and know what your max is for when we do it again.

Warm up, 2 x:
200 jump ropes
10 pull ups
5 knees to elbows
15 push ups

Mobility: ball and bands for the shoulders

1 rep pull up with max weight

Then:
21-15-9
push press 35/45
toes to bar

On max days, remember that this is when you give 100%+ and reach for a new maximum and see how your strength is progressing.