Skill: Pull Up
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ADVANCED
A.
Strict Ring Dip
6/10 Reps OTM x 10 Sets
B.
Ladder Cindy
20′ AMRAP of:
5 Pull Up
10 Push Up
15 Air Squat
10 Pull Up
15 Push Up
20 Air Squat
ecc.
each round add 5 reps
—————
INTERMEDIATE
A.
Strict Dip
4/8 Reps OTM x 10 Sets
B.
Ladder Cindy
20′ AMRAP of:
5 Banded Pull Up
10 Push Up
15 Air Squat
10 Banded Pull Up
15 Push Up
20 Air Squat
ecc.
each round add 5 reps
—————
BEGINNER
A.
Box Dip
10/15 Reps OTM x 10 Sets
B.
Ladder Cindy
15′ AMRAP of:
5 Jumping Pull Up
10 Push Up on knee
15 Air Squat
10 Jumping Pull Up
15 Push Up
20 Air Squat
ecc.
each round add 5 rep